STRONG Fitness Magazine Australia relaunch issue by STRONG FITNESS MAGAZINE AUSTRALIA

CHONTEL DUNCAN The habits that keep her fit and fierce year-round + her high-intensity barbell circuit

FITNESS MAGAZINE AUSTRALIA

HOW FIT ARE YOU REALLY? Test yourself from home

Meet Australia’s

STRONGEST WOMEN

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Mindset hacks of the elite athletes STRONGFITNESSMAG.COM.AU

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Contents TRAINING 20 26

Strong Camp: Build Your Best Body Our expert panel show you how to gain lean muscle mass and keep body fat at bay from home.

Cover Model Workout: Barbell Burn Chontel Duncan’s full body training sessions is quick, effective and sweaty, while requiring just two pieces of equipment.

Elevate Your Lists Smash your personal bests, get deeper into your exercises and take your training to the next level with a gym junkies best kept secret: yoga!

Put It To The Test Want to set serious goals going into 2022? First, you need to know your baseline. Put your fitness and strength to the test with these DIY measures.

We Tried It They look like something out of the space age, but can compression boots really supercharge your training recover? Editor-in-Chief Katelyn Swallow finds out.

Relaunch

SWEET SUMMER RECIPES

IN EVERY ISSUE

AUSTRALIA’S STRONGEST WOMEN

NUTRITION

BEAUTY

Devil’s Advocate: Magic Mushrooms Can magic mushrooms really help you access fresh parts of your brain, cure mental health disorders and unearth your true self? Journalist Ronelle Richards dives in.

Gear Guide Stay cool this summer in the hottest activewear trends.

Up In Smoke Summer is here and BBQ season is in full swing, but could that slab of char-grilled steak be causing you damage?

44 50

Beauty Food Can you really eat your way to lush hair, clear skin and an attractive glow? Our expert panel put a fresh spin on the term ‘superfoods’.

Sweet Like Summer Desserts that taste naughty but are actually oh so nice.

WELLNESS RX 63

STRONG Women To Watch Meet the Aussie boss-babes who are flipping cars and lifting boulders as part of the increasingly popular sport of Strongwoman.

CHONTEL DUNCAN’S FULL BODY TRAINING SESSION

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The Circuit The latest studies, new and reviews – upfront, where you see it first. Products We Love Our favourite finds from the health and fitness world. Last Word Meet Professional Basketballer and Australian Opal, Cayla George, as she talks training, veganism and mental health.

OUR COVER MODEL

FITNESS MAGAZINE AUSTRALIA

HOW FIT ARE YOU REALLY? Test yourself from home

Meet Australia’s

T hink Like An Athlete Steal the mindset hacks of the training elite and the coaches that helped to get them there.

You Asked Are you ready to make a change? Head Trainer Alexa Towersey provides her top tips for overhauling your life.

The habits that keep her fit and fierce year-round + her high-intensity barbell circuit

Our Favourite STRONG Moment: Flippin’ Over Failure A gymnast for over 35 years, Ally Walker wasn’t going to let a wheelchair stop her from achieving her goals.

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photo credit: FIBA

CHONTEL DUNCAN

Cover Model Interview Muay Thai Trainer, gym owner and mother of three (with twins on the way), Chontel Duncan knows a thing or two about staying motivated year-round.

Editor’s Note Editor-in-Chief Katelyn Swallow shares what’s on her mind.

Livin’ STRONG with Lex Bec Rodriguez was the ‘unlikely’ victim of domestic violence. Find out how she channelled her pain into gain.

MOTIVATION 6

Skinmalsm Are you looking for clear skin on a budget? Here’s the bare essential skin regimen you really need to follow.

ACTIVEWEAR TRENDS

Lipstick & Leggings Beauty Editor Kristina Ioannou shows you the good-for-you makeup and body products that’ll take you from daytime poolside bevs to evening soirees in a snap.

MEET PROFESSIONAL BASKETBALLER AND AUSTRALIAN OPAL, CAYLA GEORGE

STRONGEST WOMEN

Relaunch ISSUE

We’re back, baby!

Magnify your motivation

Mindset hacks of the elite athletes STRONGFITNESSMAG.COM.AU

Cover Athlete: CHONTEL DUNCAN Photographer: Jess Apap Hair & Makeup: Cynthia Smyth Stylist: Tully Humphrey STRONGFITNESSMAG.COM.AU

ON FINDING FITNESS

COVER MODEL INTERVIEW

I saw a YouTube video of a young girl kickboxing and quickly joined a Muay Thai Kickboxing gym. After taking a two-year break from the competitive sports of my childhood, Muay Thai reignited my passion for health and fitness all over again. Fitness transformed my life in so many ways that becoming a Personal Trainer (PT) seemed like a natural step. After months of being booked out as a Muay Thai PT, my husband and I took a leap of faith and started our own gym: HIIT Station Pty Ltd.

e c r e i F Fit and

ON MY CAREER HIGHLIGHTS

Starting our own business and purchasing our first commercial property for our gyms were definitely huge highlights – watching our business grow after so many challenges was incredibly rewarding. Joining forces with Sweat to provide an online program to women all over the world has also been a dream come true. ON SOCIAL MEDIA

Social media has played a huge role in my ability to share and connect with like-minded women all around the world. Instagram allows me to document my journey and the achievements of my clients to a global audience. As a PT, I listen and learn so much from my one-onone interactions with my clients and I take this same approach when it comes to my social media pages. I put a lot of energy into creating content that is authentic and relevant, and showcases my thoughts and struggles. I believe what you put out in the world is what you will receive in return, and I am so appreciative of the support of my online community ON AN AVERAGE DAY FOR ME

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WORKOUT: CHONTEL DUNCAN chontelduncan.com // @chontelduncan PHOTOGRAPHER: JESS APAP jessapap.com // @jessapap_photographer HAIR & MAKEUP: CYNTHIA SMYTH cynthiasmythmakeup.com.au // @cynthiasmyth_makeup STYLIST: TULLY HUMPHREY tullylou.com.au // @tullylou_

Chontel Duncan is about as close to a superwoman as you’ll find. The Muay Thai Trainer and mother of three (with twins on the way) not only manages to run nine HIIT Station gyms across Queensland, she also facilitates her own FIERCE online training program with superbrand Sweat, sneaks in an early morning workout, and gets dinner on the table every night. Her greatest achievement, though? Her humble demeanour – you won’t find a kinder soul in the fitness industry. In this tell-all interview, Duncan provides her top tips for living a nourished, organised, fit and balanced life.

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As a mum of three children, every day is different, but I do try to keep to a routine where possible. I train at 5am while my boys sleep. Post-workout, my day involves school drop-off, emails, content creation and filming, running our gyms, and meetings with my teams at both HIIT and Sweat. Then it’s back to school for

pick-up, followed by after-school activities. Once the boys are in bed, my husband and I cook dinner together, debrief on our day and start preparations for the next day. ON JUGGLING MY BUSY LIFE

Finding balance certainly isn’t easy. I am fortunate to have a very supportive, hands-on husband and we work as a team to achieve our daily goals. My advice for others in a similar situation is to get organised! Lay out your workout clothes each night or sleep in your gym clothes. Meal prep on the weekend – even if it’s just chopping up fruits and vegetables. When it comes to your workout, remember that it’s better to do something rather than nothing – even if it’s a simple walk around the block at lunch, make it happen. If you tell yourself it’s a non-negotiable, you will fit it into your lifestyle. ON WHAT STRONG MEANS TO ME

For me, strong means being physically, emotionally and mentally confident enough to do what needs to be done in order to be the best version of myself. On all paths that lead to success, there will be challenges and struggles, but it takes a strong person to identify which of these to learn and grow from and to keep moving forward every day. ON LIFESTYLE VERSUS GENETICS

I believe my body is a combination of the two. I am often asked what the secret is to maintaining my level of fitness. Ultimately, there is no secret – it all boils down to hard work, consistency and discipline. ON MY NUTRITION PHILOSOPHY

I follow a vegetarian diet, but I take a very holistic approach to food and always listen to my body. I make sure to eat every few hours (or when I’m hungry), filling my meals with lots of fresh fruits and vegetables. Food and family are a huge part of my culture, so I value balance and never jeopardise opportunities to enjoy myself with friends and family.

ON TRAINING

High-intensity strength and conditioning training combined with Muay Thai Kickboxing keep me feeling amazing, and help me to tackle everyday challenges with a positive mindset. I train Monday to Friday using a combination of my programs on the Sweat app combined with Muay Thai Kickboxing and my HIIT gym programming. I usually take Saturday and Sunday as my rest days, so by Monday I’m excited to get back in the gym! ON MENTAL HEALTH

I am very conscious of where I place my energy and I try not to waste it on things that are out of my control. For me, self-care is about doing things that make me feel good – whether it’s a challenging training session or a big bear hug with my husband and my kids. ON MY GREATEST CHALLENGE

While starting a business from the ground-up was incredibly challenging, I don’t think it can compare to the more recent challenge of having to close the doors on the same business. Unfortunately, our gyms of 10 years had to close in March 2020 in response to the COVID-19 pandemic. Having to stand down our team was heartbreaking. My husband and I really struggled to process and deliver the news – we were devastated but equally motivated to find a way to keep moving forward and offer employment where we could. We pivoted, and managed to deliver our HIIT classes through live virtual workouts and PT sessions that benefited our members and maintained employment for some of our team. ON WHAT’S NEXT FOR ME

I’m always working the next thing – raising my babies and opening up more HIIT franchises. I never stop dreaming big. I dive deep into my dreams and always bite off more than I can chew – then chew like crazy.

MY DAY ON A PLATE BREAKFAST – Oats or toast with avocado, plus a protein smoothie. SNACKS – Fruit, crackers with Vegemite and cheese or popcorn. LUNCH – Vegetarian lasagne, veggie burger or noodles with vegetables. DINNERS – Roast vegetable salads, homemade burgers or pizza, stir-fry, curries or pasta. DESSERT – Low-fat ice cream or fruit.

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You Asked:

Editor’s Note

“I want to make some changes in my life, but I struggle to start. How do you take that first step?”

Alexa Towersey

STRONG FITNESS MAGAZINE AUSTRALIA RELAUNCH ISSUE

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Well, the good news is that you’ve already accomplished step one purely by acknowledging that there are changes to be made. This is arguably the hardest part because it’s often confronting in itself.

a course I once attended: “why would you get lost in making the icing when you haven’t baked the cake?” So, after a long hiatus thanks to the nightmare that has been the COVID-19 pandemic, our STRONG Australia Relaunch edition attempts to remove at least some of the mental clutter so you can start (and continue) your year on a higher note: discover if you can really eat your way to beauty (p. 44) and get the strength gains you crave from home (p. 20); kick-start your New Year training with Chontel Duncan’s fullbody barbell workout (p.26) and learn how to amplify your lifts with yoga (p. 30). But most of all, remember to be like Bet (did I just start a new #hashtag?): take stock of your achievements over the past 12 months (even if it’s just the fact you’ve managed to come out the other side!), get the basics down pat as you move into January, and then fast-track your results with the most easily implemented tips, tricks and shortcuts that work for you and your body. And like Bet has always been there for me through break-up to deadline meltdown, we at SFMA will be right there with you for every quarter of 2022.

STEP TWO: Just do something. Anything:

STEP THREE: Form epic habits: You might want a competition-ready physique, but you won’t end up with one unless you learn to enjoy going to the gym or calculating your macros. Instead of focusing on the goal itself, focus on creating and implementing healthy habits – that you enjoy and will adhere to – that will inevitably lead you to the goal and beyond. I tried to quit drinking a bunch of times before I was successful. In the end, I achieved sobriety not by focusing on the act of being sober, but by choosing to commit to a half Ironman and discovering a passion for it in the process.

STEP FOUR: Create an environment of inevitability: All this means is that you consciously make it more difficult for yourself not to do something than to do it. If getting fit is the goal, invest in a personal training package and pay up front – the pain of wasting all that money will most likely outweigh the pain of going to the gym. STEP FIVE: Find your people: Change can be uncomfortable for the people around you, especially if they feel like you’re indirectly challenging their own lifestyle choices. When I quit drinking, I ‘lost’ friends overnight because drinking was the thread that connected us in the first place. The friends I have now love #Uberalexa and are at the bar getting me a drink of water before I even have to ask. If your circle isn’t celebrating and supporting you to be your best self, get a new circle.

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By taking one small, actionable step you will elicit feelings of accomplishment that will gather momentum and ultimately inspire you to keep going. As Mark Manson says in his book The Subtle Art of Not Giving a F*ck, “Action isn’t just the effect of motivation; it’s also the cause of it”. Want a new job? Start updating your resume. Create a

Stay Strong,

Ka telyn

Katelyn Swallow EDITOR-IN-CHIEF

@@katelynswallow_ PHOTO CREDIT: JESSICA APAP

This time of year always gets me thinking about my grandmother, Betty. She was exactly what you would expect an Aussie grandma to be: cute, kind and tiny in stature, she got her hair permed on the regular, and liked nothing better than sitting down with a cuppa for a chat. That said, she also had her quirks: she liked her grandchildren to call her by her nickname, ‘Bet’; she was the only family member I could cry to when I had been dumped (again), and when she watched her beloved West Coast Eagles play she turned into a completely different person (“Bet, he’s in a neck brace; I don’t think he’s faking it”). And considering she was on the wrong side of 50 when heaven gained an angel, she was also extremely healthy – always had been. While most of my childhood friends’ grandparents were frail, hunched and overweight, and on a rainbow of medications, she wouldn’t have been caught dead with a walking stick and had taken nothing more than a Panadol for most of her adult life. The ‘secret’ to her good health? Good (mostly unprocessed) food, an active lifestyle (chasing cows – I grew up on a farm) and a solid dollop of good luck/epic genes (at least, I hope). The point of this little side-story about the best person I’ve ever known is simply to show you that the foundation of health and fitness is actually relatively simple. Coming into a New Year, there are all sorts of pressures to overhaul your diet and training regimens – only to feel deflated when they fail (help to avoid this 2022 pitfall by learning the mindset hacks of the athletes, p. 60). And while knowledge is power and reading widely is key, getting overwhelmed by the differing opinions and mountains of research of a saturated industry so often leads to confusion (start by simplifying your skincare regimen, p. 64). Or as renowned sports scientist Rudy Mawer said at

High performance coach and motivational speaker @actionalexa

LinkedIn profile. Talk to a recruiter. Put yourself out there. You never know what or who is just around the corner. Some of my biggest opportunities for change have come about purely because I became open to seeing them.

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AUSTRALIA’S FIRST MAJOR FEMALE SPORTS, HEALTH AND FITNESS EXPO

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Ap Bri ril 2/ sba 3, ne 202 2

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Meet the

STRONG Advisory

Board

DIRECTOR Alicia Fistonich

Rachel Evans

Alexa Towersey HEAD TRAINER

EDITOR-IN-CHIEF Katelyn Swallow

HOLISTIC HEALTH COACH

Personal Trainer and mental health advocate and speaker, Alexa Towersey has a list of qualifications as long as her (ripped) arm, including a Bachelor of Science (Double Major in Biology and Psychology) and Post Graduate Diploma in Sports Management and Kinesiology. She’s also qualified with the National Academy of Sports Medicine, is a Gym Jones Fully Certified Trainer, and has completed her Mental Health First Aid certificates.

Rachel Evans holds a Bachelor of Exercise and Sports Science (majoring in Clinical Exercise Physiology) and is a qualified Matwork Pilates Instructor. With a passion for helping stressed and overworked corporates reclaim their mental health and happiness, she’s now in the midst of studying her Graduate Diploma in Psychology while running her own online health coaching business.

alexatowersey.com // @actionalexa

reconnectionproject.com.au // @re.connection_project

Krist ina Ioannou

L eanne Ward

DESIGN Karen Kinnersly COPY EDITOR Polly Wagstaff COVER PHOTOGRAPHER Jess Apap ADVERTISING DIRECTOR Deon Haar deon@strongfitnessmag.com.au

ASSOCIATE BEAUTY EDITOR

DIETITIAN

A Journalist, Pilates addict and beauty guru from Melbourne, Kristina Ioannou runs her own heart-centred business, We Are Eden, which helps ethical brands kick butt at all things marketing, copywriting and PR.

Nutritionist, Dietitian and Sports Dietitian, Leanne Ward has nearly 10 years of experience in her craft, working in both clinical and online one-on-one coaching settings. Ward specialises in emotional eating, gut health and sustainable weight loss for women. Her qualifications include a Bachelor of Health Science (majoring in Nutrition) and a Master of Dietetics Studies, and she has also completed her Sports Nutrition Course through Sports Dietitians Australia.

leanneward.com.au // @the_fitness_dietitian

weareeden.com.au // @weareeden__

Alicia Beveridge

Denae Brown

ASSOCIATE STYLE EDITOR

PERFORMANCE COACH

Alicia Beveridge is an ex-comms professional and former Cosmopolitan Magazine Fashion Editor, turned qualified fitness instructor for the past eight years. She now spends her days in the belly of Sydney’s Barry’s Bootcamp Australia as their founding instructor and resident energiser bunny.

Superwoman, mum and business owner, Denae Brown has qualified four times for the CrossFit Games, and is currently studying a Bachelor of Sport and Exercise Science and Bachelor of Science in Psychology. She’s also a Level One Strength and Conditioning Coach (Australian Strength and Conditioning Association) and a Level One AWF (Australian Weightlifting Federation) Club Weightlifting/Sports Power Coach, and has completed the usual fitness certificates, plus pre- and post-natal exercise courses.

nutritionbox.co // @denaebrown

aliciabeveridge.com // @alicia_beveridge

Customer Service info@strongfitnessmag.com.au Ph: 1300 516 095

Contributing Writers Courtney Robinson, Ronelle Richards, Alexa Towersey, Kristina Ioannou, Marta Ustyanich.

Copyright © 2022 by Strong Fitness Magazine Australia Pty Ltd (ABN 27 634 637 344) All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher, addressed ‘Attention: Permissions Coordinator’, at info@ strongfitnessmag.com.au. STRONG Fitness Magazine is a registered trademark and the use of this trademark is strictly prohibited.

S arah McMahon

Brad Morris STRENGTH COACH

PSYCHOLOGIST AND BODY IMAGE EXPERT

Brad Morris holds a Master of Exercise Science degree (majoring in Strength and Conditioning), has a Level Two accreditation as a Strength and Conditioning Coach through the Australian Strength and Conditioning Association, and is an accredited Sports Scientist through Exercise and Sports Science Australia. He has worked with individual athletes and professional sports teams around the world, and is a former Australian Heavyweight Mixed Martial Arts Champion and Ultimate Fighting Championship veteran. Showing no signs of slowing down, Morris is currently working towards his PhD, runs his own sports science consultancy business and teaches at a university.

linkedin.com/in/brad-morris-abaa7156 // @BradMorrisBAM

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A Psychologist and Director of BodyMatters Australasia, Sarah McMahon has worked in the field of eating disorders for approximately 15 years, supporting hundreds of people to achieve recovery. McMahon embraces industry best practice and advocates for ‘health at every size’, to help people – especially women – establish a healthy and balanced relationship with eating, exercise and their bodies.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea or shortness of breath contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise. ISSN 2652-3876

bodymatters.com.au

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CIRCUIT TIPS

FACTS

The

CIRCUIT

Fitness

A brisk walk for brain health

One-third

Science shows that there’s an association between reduced levels of blood flow, stiff vessels and dementia, and researchers wondered if exercise could be a way to boost blood flow in older adults who were suffering from cognitive decline. After a full year of three to five walking sessions per week, participants showed decreased stiffness of blood vessels and increased blood flow to the brain, with the greatest results seen in those who consumed the most oxygen, a marker of aerobic fitness. These findings prove that physical fitness doesn’t just benefit your physique – it keeps your brain sharp, too.

Source: World Health Organization

Magic mushrooms

PHOTO BY TAMARA LÉGER

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Did you know that when estrogen production drops during menopause, the effects can mean a loss in muscle mass, but research proves that physical activity of any type can slow the decline. Source: University of Jyvaskyla

Source: Journal of Alzheimer’s Disease

The number of Australians not getting enough exercise.

Primarily known for their B vitamin content and ability to replace meat in some vegetarian dishes, mushrooms can be a great way to add fibre and antioxidants to your salads and side dishes. But new research published in Advances in Nutrition identified a link between mushrooms and cancer that you can really sink your teeth into. In its study, people who ate 18g of mushrooms daily had a 45 per cent lower risk of developing cancer than those who didn’t eat mushrooms. While you might assume that these benefits were more prevalent in ‘fancier’ mushrooms such as shiitake, oyster and maitake, researchers say that the driving antioxidant and cellular protector responsible for these results, ergothioneine, is found in all varieties of mushrooms, so there’s no need to upgrade from cremini and portobello.

Muscle maintenance

DENVER PHOTO YOBAB/ISTOCK.COM

The

One size does not fit all In a study published last year in the Journal of Physiology, twins’ bodies were found to respond differently to the same type of exercise, proving that your workout regime should be as unique as you. In tests that included responses to cardio and weight training, some bodies experienced best results in one over the other, and it turns out that genetics didn’t seem to play a role in predicting the outcome. What does this mean for you? If your cardio results aren’t netting you the changes you’d like to see, it may be time to switch a few sessions out for resistance training in the New Year – or vice versa.

Take a stand

If you’re interested in becoming more mentally resilient in 2022, you may need to look no further than your current fitness routine. In a study conducted on rodents, scientists found that exercise boosted the production of the peptide galanin, which seemed to lower stress levels, promote calmer reactions and decrease feelings of overwhelm. In humans, those born with low levels of galanin often experience higher risks of depression and anxiety. So, don’t forget your HIIT workout.

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NEWS

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The

CIRCUIT

Fuel

The

Protein consumption tipping the scale? You may not need as much as you think.

Take-away’s take-home message

CIRCUIT

Health

50,100

Although tasty, data reveals that restaurant and take-out meals are usually higher in calories, fat and sodium, and lower in health-promoting nutrients such as fibre and antioxidants than in a similar meal made in your own kitchen. Published in the Journal of the Academy of Nutrition and Dietetics, findings showed that these nutritional pitfalls increase mortality risk caused by cardiovascular events and cancer. While indulging in take-out meals occasionally likely won’t put a dent in your health efforts, it’s in your best interest to make menu selections that are as in line with your goals as possible.

The amount of microplastic particles that scientists estimate will be present in an average adult body by the age of 70. Source: Environmental Science & Technology

Straight to the source

1 cup Just this amount of leafy greens each day boosts muscle function.

MAIN PHOTO TAMARA LÉGER BEETS PHOTO PJOHNSON1/ISTOCK.COM ILLUSTRATION KVIO/SHUTTERSTOCK.COM

Source: Experimental Psychology

Scientists are still studying the effects of microplastics on the human body, but what we know for sure is that plastics contain additives such as stabilisers, flame retardants and other potentially toxic chemical substances that could be harmful if ingested. Limiting or avoiding these top four sources of microplastics could reduce your exposure:

Source: Edith Cowan University

1. Laundering synthetic clothes 2. Tyre abrasion from driving 3. Personal care products 4. Plastic bags and bottles

Protein is an undeniably important macro in a fit woman’s diet, but how much is too much? In a 10-week muscle-building and dietary study, researchers organised participants into two groups: a moderate-protein group that consumed 1.2g/kg of body weight, and a high-protein group that consumed 1.6g/kg of body weight. The participants strength trained three times per week, and at the end of the study, researchers noted that strength gains, body fat, lean mass and bone density results were roughly the same in each group. A potential downside appeared in the high-protein group, where after just one week, changes in the abundance of some gut microbes that previous studies have linked to negative health outcomes were present.

Source: University of Exeter

PHOTOGRAPHY PAUL BUCETA

Scale back on protein

Drinking beet juice promotes a mix of mouth bacteria associated with healthier blood vessels and brain function.

Source: American Journal of Physiology: Endocrinology and Metabolism

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VECTOR WOMAN SLEEPING ZAIE/SHUTTERSTOCK.COM

Un-beet-able health benefits

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Two-second study

You’re at a higher risk of depression if your sleep schedule varies, according to the University of Michigan.

Chlorine caution There’s nothing like a refreshing dip in the pool in the summer, but intel out of the US warns that you may want to limit your visits to chlorinated swimming pools. The American Chemical Society findings report that while chlorine is an effective disinfectant against harmful pathogens, it can react with organic matter and compounds frequently introduced by swimmers such as sweat, urine (ew, but true), sunscreen and cosmetics to create what they call ‘disinfection by products’. These by products have been linked to health problems such as respiratory issues, bladder cancer and fertility complications.

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CIRCUIT

Mind & Body

The

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Supplements

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The

Supplement spotlight:

The importance of conflict resolution

LEAD PHOTO PAUL BUCETA

MEDITATION ILLUSTRATION TATYANA GOROKHOVA/CREATIVEMARKET.COM

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The saying ‘Don’t go to bed angry’ could have some merit to it. In a study that weighed emotions following arguments and resolutions, researchers concluded that participants who felt that their grievances were resolved significantly reduced their level of reactivity that same day and the following day, they had no negative effects that stayed with them. These findings are important because chronic stress, even from minor daily inconveniences such as arguments, can lead to depression and anxiety, weakened immune and gastrointestinal systems, and inflammation.

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What it is: A mineral with antioxidant properties that’s found in soil, water and food. What it does: Aids metabolism and thyroid function and protects the body from oxidative stress. It also supports immunity, slows age-related mental decline, and can reduce your risk of heart disease. How to get it: Whole food sources are your best bet as processing can damage this mineral. Add more walnuts, Brazil nuts, freshwater fish, beef, poultry and wholegrains to your diet for more selenium.

Vary your happiness We know that physical activity can support mental health, but new research from BMC Psychiatry recommends regularly switching up how you move your body to make the biggest impact. It found that participants who reported the highest levels of increased wellbeing were the ones who didn’t stick to the same routine day in and day out and made sure to vary their movements. If you’re someone who uses exercise to feel happier, try adding in a variety of activities such as dance-based movement, swimming or even a game of Frisbee to give your mindset a boost this summer.

Selenium

Yoga’s science-backed benefits

How much to take: A safe upper limit is 400mg per day. Consult your doc first if you’re taking birth control or are at risk for skin cancer. Reduced anxiety and stress Depression management Decreased lower-back pain

If you’re not ‘om-ing’ on the regular, you could be missing out on these important health enhancers, according to collected research:

Improved quality of life in those with chronic illness Brain function stimulation Heart disease prevention

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A case for afternoon coffee We love a caffeinated pick-me-up in the afternoon, and it turns out that a cup of coffee can do more than just keep you going until the end of the workday. Scientists at the University of Granada found that 3mg of caffeine ingested 30 minutes before your workout can significantly increase your rate of fat burning. What’s more, they determined that these results were even greater if you combo’ed your caffeine and workout in the afternoon.

2.77 billion

How much Australians spend on vitamins and dietary supplements each year.

Editor’s pick: YoPRO Perform You’ll love the macros on these new deliciously creamy creations by YoPRO. Each tub boasts a whopping 20g of protein, along with BCAAs and probiotics, with no added sugar. It’s the perfect post-workout snack for summer. Flavours include mixed berry, mango passionfruit, banana and key lime. $3, yopro.com.au

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GEAR GUIDE

So Hot Right Keep cool during the start of 2022 in the season’s hottest summer outfits.

It’s a ‘WHOOP’ from us One of the world’s most popular wearable trackers and health coaches, WHOOP has taken things up a notch – and just in time for the New Year. The new WHOOP 4.0 trackers contain upgraded sensors that are most accurate and more convenient, allowing you to collect data while wearing it on your wrist, calf or chest. The result? You get fit and avoid any unsightly costume clashes during party season. Win, win. Superknit Luxe 4.0, $134, shop.au.whoop.com

Lipstick Leggings

Summer forecast: glowing for days. We don’t need to tell you that 2021 and, ahem, 2020 were the years our beauty routines fell to the wayside... nor do we need to explain why. But the message is clear: beauty is back, and we’re here for it. Ahead, the good-for-you beauty products to take you from daytime poolside bevs to evening summer soirées.

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V-sexy summer This set is guaranteed to turn heads both at the gym and at your café brunch – and not just because of the standout colour. We love the saucy, plunging neckline of the tank with thick crossover straps at the back for maximum support. It’s fashion, but make it fitness. Red V-Neck tank, $79.99, parisandi.com.au

4. BRONZE BEAUTY These natural bronzing drops are a genius combination of skincare and bronzer: mica powder makes for an immediate luminous glow, while hyaluronic acid, sea kelp and vitamin C-packed lemon fruit water help lock in moisture. Add a few drops to the areas where the light hits your face for a ‘just-got-back-from-theBahamas’ effect. Pai The Impossible Glow Bronzing Drops, $59, adorebeauty.com.au

Softer than a baby’s…. Looking for a pair of shorts as soft as butter? Then the Aussie label by the same name is for you. The new adequately named LotionTechTM is made up of a high-tech Nylon that’s hand feel is like slathering on your favourite body butter. All while being ultra-light and sans a front seam to avoid the dreaded camel toe. Available in five colours. Infinity Pocket Shots, $74, butterbutter.com.au

WRITTEN BY KRISTINA IOANNOU

Get loud, get proud Stand out from the crowd of black during your next gym sesh with this bold set from Rockwear. Offering a fun and colourful summery palette, we love that it’s made from a Recycled Cool Touch fabric with a four-way stretch that has it feeling like its barely there. Get Loud Medium Impact Sports Bra, $69.99, and Get Loud Mid Thigh Pocket Shorts, $49.99, rockwear.com.au

On your marks Because red goes faster – it’s science. Put a spring in your step during your balmy summer jogs with Under Armour’s HOVRTM Phantom 2 IntelliKnit Running Shoes. They’re light, breathable and map to your feet for maximum comfort during every stride. Plus, their built-in cushioning is designed to propel you forward and have you hitting every PB. HOVRTM Phantom 2 IntelliKnit Running Shoes, $220, underarmour.com.au

1. FOUNDATION STATION Say goodbye to the cakey, matte powders of yesteryear. This vegan mineral powder foundation with SPF15 cares as it covers, promoting flawless, shine-free skin. The long-lasting formula will prevent your makeup from sliding off your face and into your cocktail without clogging pores or ruining your summer glow. bareMinerals Original Loose Foundation SPF15, $46, mecca.com.au 2. SHINE BRIGHT It may be pricey, but this body oil is basically sun-kissed summer skin in a bottle. The shimmering elixir is infused with rose gold and platinum leaf to promote silky-smooth limbs from morning to night while leaving the body illuminated and glowing. As for the scent? You’ll be dreaming of white sand beaches and long summer days. Tom Ford Soleil Blanc Shimmering Body Oil in Rose Gold, $146, myer.com.au 3. EYE FRAMER Forget about running mascara with this go-to wand for hotter temps. Not only will the long-wearing, sweatproof formula withstand seaside lunches, pool parties and balmy nights, but the blend of avocado and mamey oil plus carnauba wax will nourish and condition each lash for a healthy-looking flutter. Ere Perez Avocado Waterproof Mascara, $36, ereperez.com

5. TANGLE-FREE TRESSES Not only does this smell like a summer dream, but it’s bursting with essential nutrients such as vitamins E and K, and powerful antioxidants from kukui, apricot and coconut oil to tame frizz, eliminate flyaways and protect hair against sun damage. The result? Shiny, sleek strands that are rendered impervious to humidity and dancing all night long. Playa Ritual Hair Oil, $61, au.morphe.com 6. LUSH LIPS (AND EVERYTHING ELSE) This lightweight tinted balm is a lazy girl’s best friend, ideal for hot weather and swiping on without a mirror. Designed to be used on all areas of the face — think eyes, lips and cheeks — the smooth, blendable formula lends just the right amount of subtle colour with one coat (hello, daytime), and a more intense tint with three (hello, night-time). Bonus: added shea butter and avocado oil keep skin looking hydrated and healthy. ILIA Multistick, $48, mecca.com.au 7. SKIN THIRST-QUENCHER This vitamin-rich yet light weight hydrating serum is like kombucha for your skin, with fermented birch juice, green algae extract and vitamin B5 for bouncy brightness and lasting moisture. It’s the perfect tonic to soothe parched complexions after a day spent out in the sun, or as a primer for dewy-fresh evening makeup. Mecca Max Watercooler Calming Hydration Serum, $25, mecca.com.au STRONGFITNESSMAG.COM.AU

TRAINING

JONES

STRONG CAMP:

BUILD yourBEST BODY

We’ve all had to get comfortable working out from home over the past two years – and, for many, it’s a routine that’ll stick. But will a set of dumbbells and a few bodyweight squats build you the glutes of your dreams, or is a gym membership a must-have in 2022? Whether you’re a working mum training from her loungeroom, wanting to maintain your gain while on holiday or you’re just keen to make better use of your home gym, our experts show you how to tweak your training to create serious muscle with minimal equipment.

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Working out from home or while on holiday doesn’t mean you need to lose all of your training momentum. You can definitely maintain lean muscle during this time and, for a lot of you, can even continue to gain lean muscle – you just need to ensure your program is set up for success. How to get results from your at-home training The most important thing is to continue to progress your at-home exercises to ensure they are creating enough stimulus for your muscles to grow. Ultimately, the goal is to lift between 20 to 30 per cent of your one rep max (1RM) and to make an exercise so difficult that you can work it to within one to three reps of failure. My ‘go-to’ at-home exercises Focus on exercises that are likely to achieve the longest range of motion while maintaining safe form. When performed within two to three reps of failure, this is what will cause muscle hypertrophy. Quads: split squat variations or a one leg squat. Hamstrings: one leg Romanian deadlift with a backpack. Chest: push-up variations. Back: table rows. Glutes: one leg, foot elevated hip extension with a backpack placed on your hips for weight. Where to start When training at home with minimal equipment, your upper body and core are the easiest places to start, as you don’t need considerable weight to get results. For example, push-ups. One study compared the muscle strength and thickness of 23 moderately trained males over a four-week period, with half of the participants taking part in a progressive bench press program while the other half used only push-ups. The result? Both groups gained similar strength and muscle size over the month. So yes, even bodyweight exercises can help you maintain and gain lean muscle. How to get within two reps of failure With limited access to heavy weights, some people choose to concentrate on rep ranges. Many people believe you need to stick to the ‘hypertrophy zone’ of eight to 12 reps to gain lean muscle. However, recent studies have found that the rep range for hypertrophy is actually

far broader, spanning from as few as five reps right up to 30 reps. Think of simple ways to increase the difficulty of everyday bodyweight exercises. If you can do 30 push-ups on your knees, progress to your toes. If you can easily do 30 push-ups on your toes, progress to 30 reps with your feet on a 30cm box. If you can do 30 reps on a 30cm box, put your feet on a 60cm box. If this is still easy, you can add a weighted backpack for external weight. How much weight are you lifting with a push up? Push-up on knees = 49 per cent of bodyweight. Regular push-up = 64 per cent of bodyweight. Push-up with feet elevated on a 30cm box = 70 per cent of bodyweight. Push-up with feet elevated on a 60cm box = 74 per cent of bodyweight. For example, if you are a 70kg female and are doing push-ups on your toes, you are lifting 44kg per rep. No wonder you can easily get some upper body gains! How about the lower body? It’s more difficult to train your lower body to within three reps of failure with minimal access to weight – after all, most people can perform 30 or more bodyweight air squats without much trouble. Instead of trying to perform endless reps, it’s easier to concentrate on making the movement more difficult – in this case, through unilateral exercises (exercises involving one leg). Instead of air squats, perform one leg (pistol) squats. If you can do 30 or more reps of pistols, put 10 to 20kg of weight in a backpack and perform the reps with extra weight. Let’s wrap this up The question being posed is can you still maintain and even gain lean muscle and strength using minimal equipment? The answer is yes – if you are ensuring you are selecting exercises that you can perform within two to three reps of failure and you are lifting a weight that is a minimum of 20 per cent of your 1RM (ideally 30 per cent of your 1RM or higher). While completing these reps, I remind my clients to go through a controlled lifting tempo (slow every exercise down) and focus their mind on the muscles they are using. This will lift the intensity and difficulty of the exercise and get you the results you crave.

THE EXPERTS TRAVIS JONES

FOUNDER – RESULT BASED TRAINING GYMS rbtgyms.com // @travisjonesentrepreneur Travis Jones is the Founder of 15+ Result Based Training (RBT) Gyms across Australia, and health and fitness tracking app, Keystone Health and Fitness. Jones, who played elite level rugby league as a teenager until his early 20s, has over 15 years of experience in the industry. He has completed his Poliquin Level 3 and FMA Strength Institute Level 3, and is an AOK Health Corrective Exercise Specialist.

RICHARD COLLINS

HEAD COACH AND OWNER OF PHYSIQUE CODE physiquecode.com.au // @Richard_ physiquecode / @physiquecode Richard Collins has over 15 years of coaching experience, along with his Diploma of Sports/ Athlete Development and Management and ASCA Strength and Conditioning Level 1 qualifications. He’s also IAPC Physique Contest Accredited and is an ISSN Sports Nutritionist Specialist. Specialising in hypertrophy training and preparing bodybuilding athletes for competition and photoshoots, Collins spends his days as head coach of his own personal training and nutrition consultation business, Physique Code.

JAMIE BISSET STRENGTH COACH @strongbiz

Jamie Bisset has over 10 years of experience in the health and fitness industry, including a Diploma of Fitness, powerlifting and bodybuilding accreditations, and neurotyping and metabolic precision certifications. A National Powerlifting Champion in his own right – placing first in the 2018 Global Powerlifting Committee meet for the 82.5kg weight class – he has also coached many men and women to elite gradings and bodybuilding and bikini competitors to stage at state and national levels.

SOFIA TOUMBAS

TRAINER & INDUSTRY EDUCATOR @sofiatoumbas Sofia Toumbas holds a Diploma of Fitness and a Post Graduate Diploma of Education, and has been a qualified Personal Trainer for over 10 years. An avid bikini competitor, she now spends her days educating the wider industry and coaching an intimate group of sport-specific clients online.

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BISSET

COLLINS

Muscle hypertrophy is a term that refers to muscle growth. But what do we actually have to do in order to make muscles grow? Here are my top five tips:

What is muscle hypertrophy? Muscle hypertrophy is defined as the increase and growth of muscle cells. It’s a process stimulated through resistance training and, when paired with good nutrition, results in improved strength and a more ‘toned’ body.

1. Remember what I SAID SAID is an acronym that stands for Specific Adaptations Impose Demands.

A short word on mechanical tension The main driver of creating muscular hypertrophy is a process called mechanical tension. During strength training, muscles will experience force or resistance when they try to shorten against load, along with some force when they try to lengthen.

This simply means that specific types of training will create a specific type of result. Rep ranges between eight and 15 reps have been shown to give you the most bang for you buck in terms of muscle growth. So, if you’re trying to increase muscle hypertrophy, it’s important to structure the majority of your training around an eight to 15 rep range.

How do you create high levels of mechanical tension? You are able to create high levels of mechanical tension when muscles shorten slowly. While the easiest way to do this is usually by lifting a heavier weight until the point of near-failure, your other option is to lift a lighter weight for higher reps until your body becomes so fatigued that the muscle contraction slows.

2. Train insane or remain the same The body has an amazing ability to accommodate stress. This means that the longer you train, the more your body becomes desensitised to training. In order to continually make progress, it’s crucial that you apply progressive overload and seek ways to make your training more difficult over time. You can do this by adding weights, adding reps and sets, or by training more frequently throughout your week.

What this means for your home workouts When we’re working out at home and with minimal equipment, some exercises can take you closer to failure than others. For example, for someone with a heavy 1RM squat, it may take hundreds of bodyweight squats before you reach a point of fatigue that will result in hypertrophy. You might even find that the cardiovascular system fatigues before your muscles do! Instead, you need to pick exercises that will cause the muscles to fatigue long before your fitness level does. Single leg or arm movements are often a winner – think a single leg variation of a squat, which doesn’t require as much load to get you to muscular failure and creates more mechanical tension.

3. The harder you train, the harder you must rest In your first two years of training, you won’t be able to train very hard because your technique and strength haven’t developed. This means that your sessions won’t generate much fatigue and you won’t need much recovery time. At this stage, I would suggest training each major

4. If you don’t feel it, kill it Building muscle isn’t just about lifting weight from point A to point B. It’s about contracting your muscles as hard as possible and then lengthening them (against load) to promote further growth. For example: if you’re performing a barbell hip thrust to try and grow your glutes – but overextending your hips and only feeling the exercise in your lower back – then you’re not going to get the most out of the exercise. In this instance, it’s important to tweak your technique so that you can feel the desired muscle group working. 5. Eat big to get big An essential part of building bigger muscles is to consume enough calories. Building muscle requires an enormous amount of energy, so it’s important to have enough excess energy (calories) in your system to allow this process to take place. It’s also important to consume adequate protein – the macronutrient responsible for repairing and building muscle tissue. The standard recommendation is to consume 2.2g of protein for every 1kg of bodyweight each day.

Beginner intermediate training split

Advanced training split

Mon: Compound quads and isolation glutes

Tues: Chest and rear delts

Tues: Compound horizontal press and pull

Wed: Back and triceps

Wed: Compound glutes and isolation hamstrings

Thu: Glutes and hamstrings

Thu: Compound vertical press and pull

All in all, manipulating tempo and exercise selection can help to not only maintain muscle mass, but actually build more, even when you only have access to minimal equipment or weights.

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As you advance in your training, you will be forced to train harder in order to keep getting results. This means that your sessions will generate much higher levels of fatigue and will require more recovery time. At this stage, I would suggest only training each major muscle group once per week. This could be achieved using a five to six day body part split.

Sample muscle hypertrophy training plan

The importance of tempo Another great tool to use when training with minimal equipment is tempo. Slower reps require more effort, creating more muscular tension and stimulating hypertrophy. For example, performing a split squat using a 2120 (two seconds down, one second hold at the bottom of the movement, then two seconds up) tempo will have the muscles spend more time under load and give the exercise more intensity, than a 2010 tempo, which could be too easy if you aren’t moving a heavy weight.

muscle group two to three times per week. This could be achieved using a four to six day, upper/ lower split.

Fri: Compound hamstring and isolation glutes Sat: Isolation shoulders, triceps, biceps

Mon: Quads and hamstrings

Fri: Shoulders and biceps Sat: Abs and calves Sun: Rest

Sun: Rest

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TOUMBAS What is muscle hypertrophy? There are two main types of hypertrophy: sarcoplasmic hypertrophy and myofibril hypertrophy, aka the ‘bodybuilder’ vs ‘the powerlifter’. Sarcoplasmic hypertrophy refers to the process in which sarcoplasmic fluid enters the muscle cell and induces ‘the pump’. In myofibril hypertrophy, there is an increase in the actin and proteins, which leads to an increase in strength. What matters most when achieving hypertrophy? Volume (total amount of reps and sets), intensity (how hard you train), frequency (how often you train) – all three variables are important. That said, in certain situations where we may be limited, such as working from home or on holiday, we need to understand how to prioritise each variable to get the best return on investment. We need to understand how to fill the gaps.

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Mechanical tension, metabolic stress and muscle damage are the three elements that need to be accounted for when building muscle. When training from home, we can only do what we can with the equipment we have, so making sure exercises are difficult enough to elicit adaptations is key. No heavy weight – how do you keep progressing? With limited weight available at home, intensity will be the most difficult variable to achieve. So, you’ll need to use volume or frequency to ensure you continue to progress. For example, increasing the reps of an exercise to push towards failure. Alan Aragon’s 2008 research found that “… repetition schemes ranging from three to 15 reps per set show significant increase in hypertrophy with weights at 60 to 85 per cent of the individuals maximum strength’. So, if you don’t have weights that will push you to that upper threshold, aim for enough reps to get you to near-failure. Reaching

failure in our final sets of the exercise probably means you are causing enough muscle damage to make them grow. Alternatively, you can up your training frequency. So, if you are used to training three heavy sessions per week, begin training closer to five days per week. You will find that reduced weights also mean reduced neurological fatigue, and you can train more often as a result. Wanting to add to your home gym? While results are possible at home with minimal equipment, my advice to anyone who is looking to add equipment to their home gym set-up is to invest your money in challenging and heavier weights. Think a barbell set or heavier free weights to help fill the intensity ‘gap’. This will make it easier for you to maintain training momentum without the risk of overuse injuries from too many reps, too often.

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COVER MODEL WORKOUT

This FIERCE circuit workout incorporates resistance training and circuit training principles to create a high-intensity workout that will build fitness, strength and muscle endurance. And all using minimal equipment!

This style of training incorporates a number of resistance exercises in quick succession, which challenges your aerobic system. Less rest means your heart rate stays high – burning calories and increasing your fitness levels – while also keeping your muscles under constant tension. This workout also includes functional movements such as the deadlift which translate to everyday life. Deadlifts can be compared to picking up your shopping bags or child from the floor, or picking up boxes when moving house. It’s a workout designed to mitigate injury and keep you feeling strong – not just for the gym, but for life!

Barbell

THE WORKOUT Set up the equipment you need before you begin your training session. Select a weight that you can lift for all three barbell exercises to ensure quick transitions and to keep the intensity as high as possible. (Hint: this will likely be based on what you can row.) Working out from home? Sub the barbell for dumbbells.

BURN

Perform each exercise one after the other in a circuit and in the order prescribed. At the end of the circuit, rest for one minute. Complete three to four rounds of the circuit in total.

With no less than three children (plus another two on the way) and a fully functioning gym franchise to boot, it’s little wonder Chontel Duncan’s workouts are all about efficiency and training away her stresses. Her no-fuss barbell circuit is guaranteed to make you sweat while incorporating all of the full-body barbell movements you know and love in a strength workout. Quick, fun, effective – what’s not to love? 26

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EXERCISE

EQUIPMENT

REPS

DEADBALL SLAM

Deadball (10kg–15kg)

SQUAT AND PRESS

Olympic barbell and weight plates (2 x 5kg)

DEADLIFT

Olympic barbell and weight plates (2 x 5kg)

BENT-OVER ROW

Olympic barbell and weight plates (2 x 5kg)

SIDE PLANK WITH HIP LIFT None

10 (5 per side)

DEADBALL SLAM

FREQUENCY

Step 1

Step 2

This workout can be performed three to four times per week, depending on your ability to recover and how your training regimen is structured.

Hold a deadball with both hands directly in front of your chest. Plant both of your feet firmly on the floor, slightly wider than shoulderwidth apart, with your toes facing slightly outward. This is your starting position.

Extend your elbows to bring the deadball up above your head. Press into the balls of your feet to elevate your heels.

Step 3 Once your arms are fully extended above your head, bend your hips and knees until your upper legs are parallel with the floor. At the same time, slam the deadball into the floor as hard as you can.

Step 4 While maintaining a straight back, squat down to pick up the ball with both hands. Push through your heels and extend your knees to return to the starting position.

Step 5 Repeat for the specified number of repetitions.

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SQUAT AND PRESS

BENT-OVER ROW

Step 1

Hold a barbell with an overhand grip (palms facing towards your body) directly in front of your body. Plant your feet slightly wider than shoulder-width apart, before bringing the barbell up to rest on your chest. Your palms and elbows should now be facing away from your body. This is your starting position.

Step 2

Hold the barbell with both hands using an underhand grip (palms face towards your body). Feet should be shoulder-width apart and your hands slightly wider than shoulder-width. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.

Step 5 Inhale. Bend your elbows to lower the barbell back to the starting position.

Step 6 Repeat for the specified number of repetitions.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until you are squatting with your upper legs parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips and your core remains tight.

Exhale. Keeping your arms close to your body, send your elbows backwards to bring the barbell in towards your lower ribs. You should feel a small squeeze between your shoulder blades.

Step 3 Inhale. Extend your elbows to lower the barbell and return to the starting position.

Step 3 Exhale. Push through your heels and extend your knees to return to the starting position.

Step 4 Repeat for the specified number of repetitions.

Step 4 Using the muscles in your shoulders and arms, extend your elbows to press the barbell directly above your head. Your arms should remain in line with your ears.

DEADLIFT Step 1

Step 3

Hold the barbell with both hands using an overhand grip (palms facing towards your body or switch grip.). Your feet should be hip-width apart and your hands should be directly in line with your legs. Draw your shoulder blades down and back and keep your chest proud. This is your starting position.

As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remains in contact with your legs.

Step 2 Inhale. Bending from the hips, allow the barbell to run along the length of your thighs. Once the bar reaches your knees, bend your knees and allow the bar to run halfway down the length of your shins. You should feel tension in your hamstrings (back of your legs). Ensure you maintain a neutral spine throughout the movement.

SIDE PLANK WITH HIP LIFT Step 1 Lie lengthways on a yoga mat. Place your right forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to the short edge of your mat.

Step 4 Repeat for the specified number of repetitions.

Step 2 Extend both legs and, using your obliques, gently raise your hips off the mat. Position your feet one on top of the other or place your left foot on the mat in front of your right — whichever is most comfortable. This is your starting position.

Step 3 Inhale. Gently lower your hips towards the mat slightly.

Step 4 Exhale. Using your obliques, elevate your hips to return to the starting position.

Step 5 Repeat for the specified number of repetitions.

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Walk into any gym and you’ll find the most well-rounded athletes lifting – lifting heavy. Lifting with tempo. Lifting with good form. Lifting consistently. The often-overlooked practice that can improve all of the above? Yoga.

TRAINING WORKOUT/MODEL: COURTNEY SHEBER // @courtney_yoga PHOTOGRAPHER: JAMES PATRICK // @jpatrickphoto

Elevate

THE WORKOUT

We asked Sheber to stretch us through six yoga poses that can help you see the best results possible from your hard-fought training sessions. She suggests performing these poses together as part of a dedicated yoga session twice per week, to pick and choose a few of the poses or as a short warm-up before a relevant training session.

YOUR LIFTS

It’s something that Yoga Instructor and Lululemon ambassador Courtney Sheber knows a thing or two about. After over 14 years of practice and an E-RYT 500 Hour Certification through Modern Yoga Scotsdale, she’s seen first-hand how a consistent and deep stretch can improve flexibility and mobility in avid lifters. “Yoga is a great way to improve your ability to get deeper into your lifts and use muscles you might not otherwise, allowing you to lift heavier loads without the same risks of injury,” says Sheber. “The secret is consistency and always looking to slowly improve. Can you get deeper into your stretch this week? Perform it with better form? Hold it just that little bit longer? These will all help to ensure your body adapts and strengthens.”

DOWNWARD FACING DOG

Supercharge these lifts:

This pose is great for increasing ankle mobility for front and back squats, providing a fantastic stretch through your Achilles tendons, ankles and feet. The result? A deeper squat.

How to do it:

Yoga is no longer reserved for Lululemon-clad vegans. More and more gym junkies are realising the mobility and flexibility benefits of a consistent practice, allowing them to lift heavier weights, with better form – and safely.

Start in a plank position, with shoulders directly over your wrists and core tight.

Lift your hips as high as your hamstrings will allow, with your feet hip-width apart and your heels rooted to the ground. Melt your chest back towards your thighs.

Hold for 15 breaths before returning back to a plank position. Repeat this sequence three times. Tip: if your hamstrings feel tight, shorten your stance or bend your knees.

EAGLE ARMS

Supercharge these lifts:

Eagle Arms is a wonderful way to increase your mobility when performing seated cable rows, providing a deep stretch through your shoulder blades.

How to do it:

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You can access this pose standing or seated. Start by wrapping one arm’s bicep under the other arm’s tricep. Continue to coil the arms up to your wrists, pressing your palms together.

Lift your fingertips up towards the ceiling and send your elbows forward as far as possible.

Hold for 10 breaths before repeating on the opposite side. Repeat this sequence three times on each side. STRONGFITNESSMAG.COM.AU

DOLPHIN POSE

“Yoga is a great way to improve your ability to get deeper into your lifts and use muscles you might not otherwise, allowing you to lift heavier loads without the same risks of injury,” says Sheber.

Supercharge these lifts:

This pose will increase shoulder mobility and strengthen the shoulder girdle by engageing and stretching the traps, deltoids and dorsi muscles around the scapula. These are the muscles most important in movements such as a push press – tight shoulders will stop you from getting full extension as you push the bar or dumbbells upward.

How to do it:

Start in a tabletop position with your hands and knees on the floor. Your shoulders should be stacked over your wrists and your hips stacked over your knees.

Lower your upper body down, so that your forearms lie flat on the matt. Hugging your elbows in towards your body, press your palms flat on the ground or interlace your fingers.

Tuck your toes underneath you and lift your hips up towards the sky. Walk your toes as close to your elbows as possible and try to grind your heels into the ground.

Concentrate on pressing the ground away with your arms and breathing into your shoulders.

Hold for 30 seconds before returning to the tabletop position. Repeat this sequence three times. Tip: if your hamstrings are tight, step your feet out wider.

CROOKED MONKEY

Supercharge these lifts:

This move will strengthen and improve your lateral (side-to-side) rotation, working your stabiliser muscles and aiding core strength. This not only helps you to prevent injury, it also helps with balance and coordination during your key lifts, including the deadlift and squat.

This posture provides a deep hip flexor and outer hip stretch that will quickly improve your range of motion through these areas, allowing you to get better depth when performing static lunges.

How to do it:

Begin in a tabletop position with your hands and knees on the floor. Your shoulders should be stacked over your wrists and your hips stacked over your knees.

Step your right foot forward, with your back knee remaining on the floor.

Turn your front toes out 35 degrees and place your right hand on your right thigh. Use your hand to gently nudge your front leg as wide as comfortable.

Sink the hips forward and breath.

Hold for 30 seconds before repeating on the other side. Repeat this sequence three times on each side.

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CHAIR TWIST

How to do it: 1.

TIPd:ded

a For an each your r , b h c stret back to gra d g n ha posin the op ot. fo

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Stand with your feet hip-width apart, parallel to the edges of your mat. Bend at your knees and squat down halfway, so that your thighs are parallel to the floor.

Bring your hands together as if in prayer and hook your left tricep outside of your right thigh.

Draw your belly in and press your hands together to turn your chest to the right. Make sure your hips don’t follow the twist – drag the left hip back and push the right knee forward, so that both of your knees are level with one another.

Hold for 10 breaths before repeating on the opposite side. Repeat this series three times on each side.

UPWARD FACING DOG

Supercharge these lifts:

Any push exercise is going to benefit from opening your chest and shoulders through this stretch. Think bench press, chest flies and even tricep pushdowns. This pose trains the chest muscles to open so that when you retract the push exercise in a gym setting, you can safely control the movement.

How to do it: 1. 2. 3.

Lie on your mat face down, placing your palms flat on your matt and under your shoulders. Press your hands into the mat, while lifting your chest up. Ensuring your shoulders remain over your wrists, press the top of your feet down evenly and lift your knees and thighs up off the floor. Keep your gaze straight ahead or slightly upward (without kinking your neck). Hold for five breaths before gently lowering back to the starting position. Repeat this sequence three times.

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Cardiorespiratory fitness

TRAINING

sprint

plank

MIN WARMUP

VO2

The best measure of cardiorespiratory fitness – and the ‘gold standard’ for overall fitness – is your VO2 max, or your rate of oxygen uptake. “A higher VO2 peak indicates an ability to process oxygen, which suggests that, aerobically, you will perform better, all else being equal,” explains Clinical Exercise Physiologist, Robert Ross PhD. It’s also the hardest to measure given most people don’t have access to a research lab full of fancy tech. For the average gym junkie, the one-

mile (approximately 1.6km) walk test is used to get a pretty accurate estimate of VO2 max. In 2011, a team of researchers concluded that the one-mile walk test, also known as the Rockport Walk Test, was a good predictor of VO2 max in moderately fit and highly fit US Air Force men. It’s also a great test for those who’ve been glued to their couch for longer than they care to admit, and testing for it doesn’t require a treadmill. With this test, you’ll measure your submaximal

heart rate after a moderateintensity effort. Since you’re not measuring VO2 max directly, to get an estimate, you’ll plug your numbers, including your body weight, into the following equation for women (those in the 20–29 age group will have to multiply their results by 0.78 for a more accurate prediction, since the test was later determined to be best suited to older adults). The formula isn’t sexy, especially if you hate numbers, but it works.

Estimated VO2 max = 132.853 – 0.0769 (your weight in pounds) – 0.3877 (your age) + 6.315 (0) – 3.2649 (your time, where 1 min 20 seconds = 1.33) – 0.1565 (post-exercise heart rate)

Test yourself:

WHAT YOU’LL NEED:

A fitness tracker with built-in heart rate monitor and stopwatch (you can also use a heart rate monitor or take your own pulse).

Have you ever wondered how fit you really are? See how you score on these DIY assessments of your cardio, muscle endurance and flexibility – then learn what you can do to step up your game.

A flat one-mile (1.6km) track (if not using a track or treadmill, map out a flat route you can walk ahead of time). PROTOCOL: Perform a 10-minute warm-up, then walk briskly (without power walking) for 1.6km. Stop your stopwatch and immediately note your heart rate; if you’re not using a tracker, find your pulse and count the beats for 10 seconds, then multiply by six to find your beats per minute. Record your time and heart-beats per minute. Plug your numbers into the equation to get your estimated VO2 max, then refer to the table below to see how you scored.

WRITTEN BY MARTA USTYANICH

21 E

If you want to set a goal to improve your fitness and really make gains in your athletic performance, you’ll first need to establish your starting point; a baseline from which you can track your progress, and compare how you measure up with other women in your age group. Getting an overall picture of your fitness can highlight the areas that could use some improvement

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squat

23 T

and how they might be impacting your performance. The good news is, you don’t need to hire a coach or personal trainer to figure out where you stand. Use this guide to assess your current fitness level in three key areas: cardiorespiratory fitness, muscular endurance, and flexibility – no trip to the gym required.

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Women’s VO2 max scores on the Rockport Walk Test by age group EQUIPMENT ILLUSTRATIONS BY MASCHA TACE/SHUTTERSTOCK.COM

WORKOUT ILLUSTRATIONS BY COLORLIFE/SHUTTERSTOCK.COM STOPWATCH BY ANNA_LENI/SHUTTERSTOCK.COM

RATING

QUICK SIDE NOTE: If maths isn’t your strong suit, online fitness calculators such as the one found at WorldFitnessLevel.org from the Norwegian University of Science and Technology will crunch the numbers for you and determine how you rank among your peers. According to Ross, this is the best calculator out there, since it’s based on research that looked at the world’s largest sample of 4,600 healthy Norwegians between the ages of 20–90 – a population that researchers concluded has higher cardiorespiratory fitness than people from the US, Brazil, Israel and Japan. This calculator will estimate your maximum heart rate for you, but you’ll also need to input your gender, age, height, weight, waistline measurement and resting heart rate, so make sure to take these measurements accurately for best results.

5k STEP IT UP

If you think your cardio is up to snuff and want to skip the numbercrunching, lace up to see how your 5km run time compares to the median 5km run times of winners in your age group, according to data analysed from over 66,000 participants across more than 300 races in the US. If you can finish the race at the median winning time, you’ll have a 50 per cent chance of winning your age group, according to researcher David Dyer PhD. If you can beat that time, your chances of winning are even better. And while far from an exact science, if you stand a chance of winning a 5km, chances are your cardiorespiratory fitness is probably nothing to scoff at.

AGE: 20–29 TIME (MIN: SEC) 22:19

AGE GROUP

20–29 30–39 40–49 50–59 SUPERIOR ≥52.5 ≥40 ≥36.9 ≥35.7 EXCELLENT 47.4–52.5 35.7–40 32.9–36.9 31.5–35.7 GOOD 42.3–47.3 31.5–35.6 29–32.8 27–31.4 FAIR 37.2–42.2 27–31.4 24.5–28.9 22.8–26.9 POOR 30.3–37.1 22.8–26.9 21–24.4 20.2–22.7 VERY POOR ≤30.3 ≤22.8 ≤21 ≤20.2

RUN A

WOMEN’S MEDIAN 5KM WINNING TIMES BY AGE GROUP

AGE: 30–39 TIME (MIN: SEC) 22:10

AGE: 40–49 TIME (MIN: SEC) 23:31 AGE: 50–59 TIME (MIN: SEC) 25:46

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Flexibility

Muscular endurance Not only is good muscle endurance important for moving through day-to-day life, it also reduces your risk of injury and helps you maintain strong muscles and bones. Test your muscle endurance with these go-to tests for the upper and lower body. “The squat to the lower body is like the push-up to the upper body,” says Personal Trainer Randi Kant. Both are compound moves that recruit large muscle groups and mimic basic human movement patterns, she explains. “The push-up and squat tests are good tests that you can perform at home, in that the protocol is simple and there’s nothing to measure or time except for the number of repetitions you perform,” adds Kant. To do the tests, just count the number of bodyweight reps of each move that you can knock out with good form, and see where you rank.

POWER

20–29

AGE GROUP

30–39

RATING

EXCELLENT VERY GOOD GOOD FAIR NEEDS IMPROVEMENT

40–49

50–59

Record your scores so you can track your progress.

Bodyweight squat norms for women by age group 0

18–25

RATING AGE GROUP

26–36

36–45

46–55

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EXCELLENT GOOD ABOVE AVERAGE AVERAGE BELOW AVERAGE POOR VERY POOR

While power isn’t part of a typical fitness assessment, Kant recommends making it a routine part of your training. “Power is simply strength multiplied by speed,” she says. “You’re moving weight, but you’re adding speed to the movement, and that’s important because it recruits different types of muscle fibres.” You can make any strength exercise a power exercise, Kant adds. Try performing your push-ups or squats a little faster, or add an explosive element, such as a clap to your pushup or a jump to your squat. This seriously jacks up the intensity of the move, taxing your anaerobic capacity while strengthening your bones, burning calories and helping to build muscle endurance.

2. Shoulder flexion

3. Hip flexor length

4. Shoulder extension

PROTOCOL: Lie on your back

PROTOCOL: You’ll need a table

PROTOCOL: Lie face down on

PROTOCOL: Find the corner

on a mat, knees bent and feet flat on the floor. With a neutral spine, engage your abdominals and bring your hands up overhead and as close to the ground as possible, keeping your elbows straight, your wrists neutral and your upper arms close to your head. Avoid arching your lower back or lifting your shoulders off the ground.

or wide bench that enables your legs to hang over the edge when you lie flat on your back. Sit with your mid-thigh aligned with the edge of the table. With one leg bent at the knee and your thigh flat on the table, lie your body flat and bring your other knee into your chest, interlacing your hands behind your knee. Keep your back and shoulders flat. Continue pulling your knee in only while your lower back remains flat. Skip this test if you’re dealing with lower-back pain.

a mat with legs extended out and arms at your sides. Slowly lift both arms up off the mat, keeping them close to your sides. Make sure your chest and head stay flat on the mat.

WHAT IT MEANS: This test

measures your hamstring flexibility. “The more flexible you are, the closer you’re able to get your body to the wall,” says Kant. If bringing your butt right to the wall puts your legs at a 90-degree angle, then anything over

80°

WHAT IT MEANS: “If you can get your hands and arms all the way down to the floor, that’s 180 degrees,” says Kant. Anything above

170°

indicates good shoulder mobility, while anything less can signal tightness in your back, chest or abdominals.

is considered normal hamstring length, and anything below means your hamstrings are tight.

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BONUS POINTS

PLANK ILLUSTRATION BY OMEON1/SHUTTERSTOCK.COM

1. Modified passive straight-leg raise of a wall and straddle it so one leg is extended straight on the floor and the heel of the other leg is resting against the wall. Lie flat on your back with your palms on the floor. Bring your body as close to the wall as possible, keeping both legs straight, your pelvis neutral, and a natural curve in your lower back .

ADD

Push-up norms for women by age group 0

Flexibility is crucial to your daily movement patterns. It impacts everything from your posture and balance to your range of motion, and can even help you move heavier weights while protecting you from pain and injury. These four mini tests will assess your flexibility in three key areas to see if excessive tightness might be holding you back from better performance. Set up a camera to help check your form and document your progress over time. Make sure to test and video both sides of your body, to account for any differences.

STEP IT UP

Test yourself:

Flexibility is a component of overall fitness.

What’s a test without a bonus section? Once you’ve completed the above tests and recorded your results, try this challenge. Perform each mini test and record your results (remember, reps with poor form don’t count!). Retest yourself every four weeks to see how you improve over the course of 2021.

WHAT IT MEANS: “This muscle

tends to be tight in people because of how we go through life,” explains Kant. Notice if the back of the lowered thigh is touching the table and if your lowered knee can achieve 80-degree flexion. If you can’t do either, you might have tightness in your primary hip flexors. Not being able to get

WHAT IT MEANS: If a

diagonal angle of the arms to the floor indicates 45 degrees, then lifting the shoulders slightly higher, from

50-60° indicates good shoulder mobility, while lower scores can signal tightness in the abdominals or biceps.

80°

flexion alone points to tightness of the rectus femoris muscle in your thigh, while being unable to touch the table can mean tightness in the iliopsoas, which is responsible for hip flexion.

EXERCISE

TEST

BURPEE

NUMBER OF REPS IN 60 SECONDS

PLANK

HOLD AS LONG AS POSSIBLE

WALL SIT

HOLD AS LONG AS POSSIBLE

SPRINT

35 METRES FOR TIME

SIT-UP

NUMBER OF REPS IN 60 SECONDS

YOUR SCORE

STEP IT UP

Add balance

Incorporate balance work into your stretching to improve your flexibility. Time yourself on a side plank or challenge yourself with yoga poses such as Warrior 3 or Toe Stand.

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DEVIL’S ADVOCATE

NOT SO MAGIC Can magic mushrooms really help you to access fresh parts of your brain, cure mental health disorders and unearth your true self? Or is this all just hype from those wanting the pleasure of a trip? Journalist Ronelle Richards unpacks the evidence.

The Aztecs called magic mushrooms the ‘flesh of the gods’ and proponents are shouting their mental and emotional benefits from the rooftops. But are these hallucination-inducing fungi really worth the inherent risks of a bad trip? Psilocybin – a hallucinogenic compound and the so-called ‘magic’ found in mushrooms – comes under hot debate year after year. Highly restricted by the UN Convention of Psychotropic Substances and illegal in Australia, police are challenged to stop so-called mushroom hunters from illegally picking mushrooms on private land. On the flipside, for researchers, psilocybin is showing strong potential as an alternative mental health treatment for common anxiety, post-traumatic stress and depression disorders. As for patients? It’s an area fraught with risk and reward.

What do magic mushrooms actually do? Usually eaten or taken in capsule form, magic mushrooms produce

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hallucinations, feelings of euphoria and, often, a loss of self-identity or paranoia within an hour of consumption.

childhood or back to where they can have conversations with people and resolve situations.”

The potential mental health benefits of magic mushrooms are rooted in their ability to ‘reset’ certain areas of our brains. Our noggins are made up of a series of interacting regions, including the Default Mode Network (DMN), which activates when we go on autopilot. It’s the DMN that is thought to be responsible for our negative inner voice and severe depressive rumination – that cycle of negative thoughts that is hard to escape. Researchers think that psilocybin in magic mushrooms works by suppressing activity in our DMN to help quieten that useless chatter.

In the red corner

While psilocybin is a banned substance in Australia and is classed as a psychedelic, it’s theoretically possible to access medicinally. However, the pathway to access is incredibly complex, made tougher after the Therapeutic Goods Administration chose not to reclassify psilocybin from a prohibited substance to a controlled medicine in early 2021.

In the green corner Emerging international research into the impacts of psilocybin as a treatment for depression are showing exciting results. A 2020 John Hopkins Medicine study that found two doses of psilocybin given to adults produced rapid reductions in depressive symptoms, with half achieving remission at their follow-up. Researcher Alan Davis described the result as four times more effective than clinical trials for traditional antidepressants. Local research is also taking off. The first psychedelic trial at St Vincent’s hospital in Melbourne in 2019 used psilocybin and intensive psychotherapy to treat severe depression in 40 terminally ill patients. Researchers at St Vincent’s in Darlinghurst Sydney have taken up the baton to use psilocybin to treat patients dependent on methamphetamines. Although still in its infancy, co-researcher Elizabeth Knock says the trial had the potential to accelerate and enhance their counselling sessions. “It is really about people feeling free to tell stories in their heads without being tied down to their value,” Dr Knock says. “It’s this internal psychological and spiritual experience that people describe as transformative … they describe being transported back to

that said, a trip can go very bad. All Mistaking a mushroom as magic when it’s actually poison can have deadly consequences. Take the five Victorian men who died in five separate incidents after taking deadly combos of MDMA and magic mushrooms from July 2016 to January 2017. Or the US man who injected himself with psychedelic tea and grew magic mushrooms in his veins, as published in the Journal of Academy of Consultation-Liaison Psychiatry in 2021. True story. The safest bet, then, would be to experiment with magic mushrooms under expert supervision. New treatment training programs like the first cohort of the Certificate in Psychedelic Assisted Therapies are beginning to emerge. Due to the illegal classification of psilocybin, the practice uses holotropic breathing to replicate a psychedelic state – but it means many of these newly qualified experts often haven’t experienced taking psilocybin themselves, a criticism by some in the industry. Stephen Bright is a Senior Lecturer in addiction at Edith Cowan University, Director and Founder of PRISM, and has been researching psychedelics for more than 20 years. He says that a proper psilocybin treatment plan requires around two to three assisted sessions with a therapy team to create a safe space assisted by clinical psychotherapy. “Really it’s the role of the coach therapy team to just hold and create a safe space in which people are able to allow the experience to unfold in a way that is not directed by the therapist,” he says. “There’s so much hype at the moment around these potential treatments, but they’re not panacea or silver bullets, and they’re not going to work for everybody. I’m really worried that people are distressed because their mental health condition is not responding, and they become desperate. Desperate people do desperate things.

A case study: Jane The difficult hurdles to access have seen patients like Jane* in regional NSW to self-source and self-treat with magic mushrooms. Jane, 39, has had complex posttraumatic stress disorder (PSTD) for years, caused by childhood trauma that included sexual abuse. After her own in-depth research, she decided to dabble in magic mushrooms in an attempt to help ease her psychological pain. “It was very profound, very positive and very helpful,” Jane tells STRONG Australia. “The psychiatric medications that I was on for 10 years cause long-term damage. I had to get my blood checked every six months to make sure lithium wasn’t killing my kidneys... yet the worst that can happen with psilocybin is a bad ‘trip’.” Jane lives in a remote location and had her husband present for support during her magic mushroom experience. She’s also consulting a psychiatrist and says she is comfortable with the risks involved. In fact, she’ll try it again. WHAT THE EXPERTS SAY: Despite Jane’s story of positivity, magic mushrooms don’t get the green tick from psychiatrists such as Dr Russell Hinton at Newcastle Psychiatry. He says the only somewhat safe setting to consume magic mushrooms in Australia is a clinical trial. “Psilocybin could potentially help patients like Jane, insomuch as it could be useful as an adjunct to psychotherapy. However, you must realise that on its own, psilocybin may not be particularly useful in treatment and could be counter-therapeutic,” he says. “Please do not think that use of psilocybin is an easy or quick fix for psychological problems. This medicine should only be used with appropriate clinical preparation and support by trained mental health professionals.”

“As a clinician, I’ve seen the casualties of people that have tried to do DIY work or have participated in ceremonies that are running around the country.” *name has been changed to protect anonymity

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NUTRITION

We know the nutritional benefits of eating lean red meat: it’s a great source of protein, zinc, iron and B vitamins. However, add in the smoky flames of a backyard barbecue, and you might get more than you bargained for. The World Health Organization’s International Agency for Research on Cancer (IARC) made global headlines when it released a report citing red meat as ‘probably carcinogenic to humans’ and processed meat as ‘carcinogenic to humans’. Given your typical summer sausage sizzle serves up both beef and burgers, red flags

Up in

Char-grilled chemistry

Simply put, a carcinogen is a cancer-causing substance. From foodstuffs to environmental toxins to man made hazards such as cigarette smoke, carcinogens abound in daily life – even in your backyard barbecue. When meat is cooked at high temperatures such as your barbecue grill or directly over open flame, chemical reactions take place, producing two specific carcinogens: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

SMOKE

HCAs are chemicals created within your charred eye fillet — the amino acids, sugars and creatinine found in the meat proteins react to the high heat, causing mutagenic compounds. This can cause changes in your DNA that may increase your risk of cancer. PAHs are created when your juicy steak or sizzling snag drips fat over the open flame. The resulting smoke contains chemical compounds, which then bond to the surface of the meat. Sure, you get that mouthwatering flame-grilled flavour, but you also get a side order of carcinogens. While HCAs are mainly found in meats cooked over high temperatures, the National Cancer Institute notes PAHs are also found in smoked meats, and car exhaust and cigarette smoke. Yum.

WRITTEN BY COURTNEY ROBINSON

Long days, warmer nights. Summer is here, which means barbecue season is in full swing. But could that slab of char grilled steak be causing your body damage?

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“Burning and charring red meat to high temperatures increases heterocyclic amines and polycyclic aromatic hydrocarbons, which can damage genes (DNA), increasing the risk for bowel cancer in some people,” says Associate Professor Teresa MitchellPaterson, Bowel Care Nutritionist at Bowel Cancer Australia (bowelcanceraustralia.org).

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were raised here in Australia — do we need to ban the barbie? The IARC Working Group of 22 scientists from 10 countries assessed over 800 research studies for the link between red meat and cancer, noting that the association was mainly observed for colorectal cancer (bowel cancer). However, links to stomach, pancreatic and prostate cancer were also noted. So, what’s the story? What exactly are carcinogens? Is it specifically the red meat that’s to blame? Should we swerve the sausages? Or is it the barbecue itself that’s the greatest cause for concern?

And while the chemicals in HCAs and PAHs are linked to colorectal cancer, what you serve at your Sunday barbecue can increase your risk, too. Excessive intake of red meat (‘especially when charred’) and eating processed meats such as hot dogs or chorizo are two factors linked to increased bowel cancer risk, according to Bowel Cancer Australia. Lifestyle factors such as smoking, drinking alcohol and being overweight also raise your risk. “In multiple epidemiological studies of individuals in groups of around 500,000 or sometimes more and who all recorded what they were eating, later development of bowel cancer was slightly more likely for those who regularly ate red meat,” says Professor Bernard W Stewart AM, from the School of Women’s and Children’s Health, UNSW, who led the World Health Organization International Agency for Research on Cancer (IARC) Working Group. “Study of relevant cellular processes supports the conclusion that, while falling short of absolute proof, eating red meat probably increases risk of bowel cancer.” As one of our most prevalent cancers, it pays to take note. “There are around 7,000 women diagnosed with bowel cancer each year,” says Mitchell-Paterson, making it our third most common cancer in Australia. When it comes to barbecuing red meat, such as your wagyu steak or slow-cooked lamb shoulder, you get the double whammy – the association between red meat intake and colorectal cancer, and the carcinogenic chemical compounds caused by cooking over the flame.

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NUTRITION

So, do we ban beef?

“Red meat does not cause bowel cancer on its own,” says MitchellPaterson. “It’s one factor amongst a range of diet and lifestyle factors that are implicated in the risk of getting the disease. “However, as one of the modifiable [things we can change] factors, lowering your intake is advised, as the evidence for its role in starting the disease is strong.” The World Cancer Research Fund suggests that people who eat a lot of meat may eat fewer vegetables – which are also your best bet in terms of protecting against various types of cancer. The same Fund suggests eating a minimum of 30g of fibre and 400g of fruit and vegetables every day. So, get creative with your barbecue side dishes — add fruits such as strawberries or grapes to fresh salads for a punch of flavour, and toss through lentils or chickpeas for added fibre.

How much is too much meat?

“The risk of bowel cancer associated with eating meat, irrespective of barbecue or otherwise cooked, increases as the amount of meat consumed per week increases and this applies to everyone,” notes Stewart. “However, increased risk of bowel cancer may be inherited, and increased risk is independently attributable to obesity and/or drinking alcohol daily, so some individuals are subject to more than one risk factor, thereby increasing their overall risk.” While our red meat intake overall slightly declined last year according to a 2021 report by the Australian Bureau of Agricultural and Resource Economics and Sciences, Aussies are still eating almost 100kg of meat per year. That’s a stark contrast to Australian nutritional guidelines, which recommend consuming no more than 455 grams of unprocessed lean meat per week (cooked weight), and the Heart Foundation’s recommendation to eat less than three serves of beef, pork, lamb or veal each week.

Should we switch to seafood, poultry or veg on the barbie?

Charred and burnt fish, lean chicken and shellfish and vegetables are not considered to present the same risk for bowel cancer according to the

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World Cancer Research Fund’s current research. “However, the organisation does note that there is some evidence that they may cause other cancers under certain circumstances,” says Mitchell-Paterson.

Does cooking method make a difference?

“Cooking impacts the safety of red meat consumption,” notes Mitchell-Paterson. “Marinating meat in olive oil and herbs, cooking on lower temperature grills, and pre-cooking meat and finishing it off on the grill is less risky.” The National Cancer Institute agrees, recommending cooking meat in the microwave first, before finishing it on the grill to minimise exposure times to flames and high temperatures. Researchers from Kansas State University experimented with beef marinades to test whether antioxidants within the mint family of herbs – basil, mint, rosemary, sage, oregano and thyme – could reduce HCAs. In the study, a marinade containing rosemary and thyme was most effective in reducing the HCA content of grilled steak. Other ways to reduce your risk? “Ensure the grill is clean before cooking to remove any old fat burning on the grill,” suggests Mitchell-Paterson. “Using slow cooker stews, cooking en papillote (wrapped in paper), and cooking sous vide (slow long cooking technique) are useful.” And what about your medium-rare rib eye with that blackened crust? Is rare safer than well done? “Consuming rare or medium-rare meat that is charred on the outside would pose the same risk as consuming fully cooked charred meat,” says Mitchell-Paterson. In other words, cook it however you like to eat it.

The case for red meat

Before you ban the barbie completely, its important to consider the nutritional pro column for red meat. ‘”Lean red meat is a good source of iron and zinc,” says Professor Clare Collins, Laureate Professor in Nutrition and Dietetics at the University of Newcastle. “While you can get these from plant foods, they are better absorbed from red meat.” Keep your total weekly meat intake to the recommended range, and ditch the flame-grilled cooking methods to minimise HCA and PAH production, she suggests.

CARCINOGEN CHEAT SHEET

Still got a craving for a beef burger with the works? Follow these recommendations from Bowel Cancer Australia. •

Limit red meat intake to three serves per week, or around 300

—500 grams.

•

Marinate meat to protect it from burning and pre-cook in the oven first.

•

Cook over a lower heat, and reduce exposure time to open flames or grills.

•

Ditch the processed meat.

•

Add vegetables and high-fibre wholegrains. A World Cancer Research Fund report found 90 grams of wholegrains a day could reduce the risk of bowel cancer by 17 per cent.

BBQ FAQ

We dive straight into the fire with expert tips from our panel. How safe is your blackened burger, and what can you do to minimise your risk?

Do specific cooking methods lower the risk of carcinogens? Cooking with lower temperatures can reduce carcinogen formation – “such as a slow cooker, casserole or stew”, says Collins. Smaller portion sizes cook faster on the barbecue, which helps minimise exposure time to flames and smoke. And while grill-master technique is the stuff of backyard debates around the country, a study in Cancer Medicine suggests continuously turning meat can reduce carcinogens, so get flipping rather than leaving your steak to sear on one side first. Remove any charred or burnt bits before serving, adds Collins.

What about chicken, fish or vegan options? The same chemical process applies for chicken, fish and meat cooked on high temperatures over flames, says Collins. Research is more limited with these other proteins though. “Epidemiological studies . . . have not implicated chicken, fish and vegetables as increasing risk of bowel cancer and therefore far less work has been done analysing these products after cooking,” cautions Stewart. “In light of having different protein composition and hence different temperatures required for cooking, compounds of concern in red meat cannot be presumed to be present or generated in these other foodstuffs.”

Is steak safer than sausages? Does the cut of meat matter? “Generally, the higher the fat content of the meat, the higher the risk of burning the fat and causing higher levels of polycyclic aromatic hydrocarbons, so choose leaner meats,” says Mitchell-Paterson. Go for skinless cuts for the same reason. And avoid processed meats. “Some sausages and preserved meats contain nitrates and other preservatives, which also pose a risk,” she notes.

Is there a safe limit for barbecued meat? “There is no ‘safe’ limit,” says Collins. “It is recommended that you eat very little (if any) processed meat. This includes ham, salami, bacon and some sausages such as frankfurters and chorizo. And keep red meat intake to between 350–500g per week.”

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NUTRITION

RAWDAH

NUTRITION ROUND TABLE:

Beauty

FOODS Collagen, biotin, fern extract and the rest, beauty pills and powders are all the rage, promising lush locks, strong nails and a flawless complexion. But can you really eat your way to good looks, or is it just clever marketing? Our expert panel weighs in.

Some foods feel great in the moment but drag us down long term — both literally with excess body weight, and figuratively, with crashes in energy levels, an upset stomach and brain fog. Good looks start from the inside-out. Nutrition can promote strong nails, shiny hair and clear skin, and offer anti-ageing support. Of course, we can’t ignore the impact of sleep, sun, hydration and stress management, but nutrition does have an undeniable impact. Eating like the Cookie Monster then using expensive cosmetics or supplements to ‘fix’ what a mediocre diet has created is like refusing to water a plant and then trying to plump up the limp leaves by rubbing cream on them. Vibrant leaves (strong nails, clear skin, shiny hair) are only possible when you water it (eat well).

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Superfoods Superfoods refer to any food that is dense in nutrients and therefore highly beneficial to physiological health. With that definition in mind, almost all whole foods are superfoods. This term has been abused by food marketing to sell foods at a higher price point, causing me to roll my eyes at its mention. That said, evidence suggests that some wholefoods should be prioritised: •

Spirulina – reduces hayfever symptoms such as sneezing and a stuffy nose. I’m not sure about you, but a snotty face is not my best look!

•

Leafy greens and beetroot – these contain high nitrate levels, which can lower blood pressure over time, easing facial redness.

•

Fish, beef, pork, chicken, eggs, dairy – these foods are high in collagen, which is an important protein for youthful-looking skin. Seventy per cent of our skin’s dry weight is made up of collagen, and after the age of 20, we lose about one per cent of collagen per year, which contributes to ageing skin. If you don’t consume animals or animal products such as eggs and dairy, you can lean on soy and tempeh products for collagen consumption instead. If your intake of dietary protein and collagen is low and you don’t want to or can’t increase it, supplementing with hydrolysed collagen has shown promising results at about 10 grams per day.

This leaves (pun intended) us with two questions: 1.

What does ‘eating well’ mean?

What specific superfoods should you be eating to promote ‘beauty’?

Eating well You can’t go wrong with a diet full of wholefoods, mostly consisting of items low in energy density/calories (fresh fruit and vegetables, lean protein, beans and starchy carbs), along with sources of good quality fat (oily fish, whole eggs, olives, nuts, seeds and avocado). Without this solid foundation of good quality foods, no supplement or ‘superfood’ will fix what a poor diet has created. This does not mean that discretionary foods are a no-no or harm us in any way. No food in isolation is ‘bad’, as long as it isn’t consumed in excess. Allowing yourself to eat all foods, including the occasional dessert, reduces feelings of restriction and makes it easier to enjoy a treat in moderation.

In turn, this lowers food anxiety and eating-related guilt, improves overall satisfaction and makes it easier to stick to a calorie-controlled diet.

HARRIET WALKER

ACCREDITED SPORTS DIETITIAN athleticearing.com.au // @ athleticeating Harriet Walker is an Accredited Sports Dietitian with a Masters Degree in Nutrition and Dietetics. Through her online nutrition business Athletic Eating, Walker has worked with over 600 clients – ranging from weekend warriors to international-level athletes – and consults to several well-known brands in the Australian fitness industry. Beyond her nutrition know-how, Walker has a passion for strengthfocused sports, and has competed at a high level in body building, rowing, strongman and CrossFit.

LIZZY RAWDAH

CO-DIRECTOR FLEX SUCCESS flexsuccess.com.au // @flex_success Lizzy Rawdah has been in the health and fitness industry since 2008, first as a personal trainer and group fitness instructor, before moving online in 2014 as Co-Director of coaching business Flex Success. She is accredited through Beck Health & Nutrition, is a qualified Master Trainer through the Australian Institute of Fitness, holds a Bachelor of Social Science degree, and broke an Australian record in Strongman in 2017. She works with both general population clients and performance athletes, using an evidence-based, individualised and practical approach to healthy, sustainable results.

TOM FITZGERALD

EXERCISE SCIENTIST AND NUTRITIONIST integratedfitnessnutrition.com // @tomfitzgerald.ifn Tom Fitzgerald is a Nutritionist and Exercise Scientist based in Kingscliff, NSW. Specialising in general population body recomposition clients, he now runs his own coaching business, Integrated Fitness Nutrition. On top of his Sport Coaching and Exercise Science and Human Nutrition degrees, he’s also a certified Sports Nutritionist through the International Society of Sports Nutrition (ISSN).

LEANNE WARD

ACCREDITED PRACTISING DIETITIAN leanneward.com.au // @the_fitness_dietitian Nutritionist, Dietitian and Sports Dietitian, Leanne Ward has nearly 10 years of experience in her craft, working in both clinical and online one-on-one coaching settings. Ward specialises in emotional eating, gut health and sustainable weight loss for women. Her qualifications include a Bachelor of Health Science (majoring in Nutrition) and a Master of Dietetics Studies, and she has also completed her Sports Nutrition course through Sports Dietitians Australia.

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WARD You can’t change your genetics, but good nutrition can improve skin health and diminish the effects of ageing. That said, I’d be wary of any beauty-specific food product touting miracle results.

An example: collagen Collagen is touted as a miracle for everything from skin clarity to gut health. While there have been some small studies showing the benefits of collagen to skin health, hydration and wrinkles, a lot of the research needs to be taken with a grain of salt. Many of the studies are industry-funded, based on supplements rather than real food, and tested on animals rather than humans. These studies are also yet to provide a dosage recommendation for best results or prove that you can’t get similar results from eating adequate protein. In short, taking a collagen supplement isn’t going to harm you, so if you can afford it and you want to trial it — go for it. For eight weeks, consume a collagen supplement at the recommended dose, while keeping the rest of your diet the same, to see if you look or feel different. Another important note: high sugar intake is also a concern with or without collagen supplementation. Sugar molecules can bind to collagen fibres and result in the formation of advanced glycation end products. This can produce irreversible loss of strength and flexibility in the collagen fibres, making your skin more susceptible to wrinkles and sagging. So — ditch the sugar.

What you can do instead of supplementation Rather than spending big dollars on expensive collagen supplements, I’d suggest investing in sunscreen and a proper skin cleansing routine, and removing makeup before a workout to minimise breakouts. Smoking and air pollution can also have a negative effect on skin health – you can eat the best foods in the world and take the most expensive supplements, but if you’re not wearing sunscreen, you’re smoking every day and living in a polluted area, you’re going to have issues with your skin health and appearance.

FITZGERALD Nutrition for beauty is a complex subject where anecdotal evidence and theories seem to take precedence over stronger research. Many supplements on the market contain nutrients that play important roles in maintaining healthy skin, hair and nails. However, most people already consume enough of these nutrients through wholefoods, so supplementation doesn’t have a lot of impact.

What to eat for good looks My advice?

1 Get your diet ratios and sources right — Aim to eat the recommended servings (for your age) of carbs, healthy fats (extra virgin olive oil, nuts, avocado, salmon), protein and fibre (fruit, veggies, legumes and grains).

2 Stay hydrated — drink plenty of water. 3 Reduce processed foods and alcohol — it’s a no-brainer! 4 Aim to eat more plant-focused meals each week — consume

A word on supplementation The use of supplementation or specialised products containing ‘beauty ingredients’ is often touted for healthy skin, hair and nails. However, a balanced diet usually contains enough of these nutrients to maintain these tissues. For example, biotin is a key nutrient for maintaining healthy hair, skin and nails, and is often packaged and sold as a beauty supplement. The recommended intake of biotin for adult females is 25 micrograms per day and most people will easily hit this target through foods such as egg whites and cereals, with deficiency rare in Australia. Nutrition is also not the only factor that will influence how your skin looks; supplementing with biotin might improve your skin to a tiny degree, but this will likely be outweighed by the damage caused by the sun if you are spending every weekend at the beach.

lots of green leafy veggies such as kale, rocket, baby spinach and broccoli as they contain a tonne of vitamins and minerals important to skin health.

5 Focus on low GI foods — particularly if you suffer from acne. Think sweet potato, beans, quinoa and rolled oats.

6 Eat more omega-3 rich foods — these help to fight inflammation and help with acne management.

7 Eat lots of berries — berries are packed full of antioxidants, which fight off free radicals that can otherwise damage our cells.

8 Add in soy products such as tofu — isoflavones in soy have been shown to have positive skin health benefits, such as improving skin elasticity and reducing dryness.

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What to ingest instead Ensuring your diet includes plenty of fresh fruits and vegetables from a range of sources is the best way to overhaul your appearance. Many people consume only apples and bananas for fruit, salmon and tuna for oily fish, and white bread and pasta for grains. Different foods have different nutrient compositions, so consuming a wider range means you’re more likely to ingest all the nutrients you need. And the more nutrients you consume, the better you are likely to look (and feel). So, mix it up — try different fruits, fish and grains each week. The same goes for meat – don’t let bacon be the only time you eat pork!

Other things to note Whether you can eat your way to ‘good looks’ also depends on your definition of beauty. For example, nutrition plays a huge role in manageing body composition. This, in turn, can change the shape and appearance of your face. Some foods for some people can also cause irritations, such as skin flare-ups – dairy being a common one. Once you remove these problem foods from your diet, the symptoms go away, improving your appearance. In this case, changes in the diet provide part of the solution – but, funnily enough, they were also the cause.

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WALKER

While it’s safe to say that diet can influence your external appearance, including your hair, skin and nails, the magnitude of the effect is hard to measure and research is notoriously hard to replicate. That said, there is a range of foods that you should be consuming regularly for optimal health that you could also label as ‘beauty food’.

How ageing impacts your skin As we age, the connective tissue in our skin becomes thinner and more fragile, nails can become brittle, and hair colour fades as the levels of melanin diminish. Intrinsic ageing is the ageing that happens naturally as time passes, which we have little control over. However, extrinsic factors such as diet, stress, pollution, sun exposure and sleep impact rates of ageing and are factors that we can change. So, while we can’t bring the ageing process to a complete halt, research does indicate that diet and lifestyle could help slow it down.

and fatty acids. The food we eat gets broken down into smaller particles that can be used in the renewal process of our skin. When our diet is lacking in the building blocks of skin, skin quality and appearance can be affected. Ultimately, what we want from our diet is adequate amounts of the building blocks (from protein) to maintain the skin, but also the micronutrients (vitamins and minerals) and antioxidants that support the building process and help mop up daily, low-range damage caused by sun exposure, pollution and chronic stress. The good news is that we can get a lot of these building blocks, vitamins, minerals and antioxidants from healthy whole foods. These include: •

•

Improving your skin through diet Skin is a protective barrier between us and the world that is constantly being renewed, requiring new building blocks for growth. It’s made up of layers of cells, which contain different proteins, water

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•

Polyphenols – these are compounds found in fruits, vegetables, herbs and spices, dark chocolate, tea, coffee and red wine that give food their antioxidant and antiinflammatory power. Beta-carotene and lycopene – these compounds give fruits and vegetables their yellow, red and orange pigments and help to reduce cell damage.

vitamins C sources. •

Vitamin E – an antioxidant that works with vitamin C to promote skin health. Foods rich in vitamin E include wheat germ, soy, some meats and sunflower seeds.

•

Essential fatty acids – these come from oily fish, nuts and seeds. They play a role in skin health and are important in the reduction of inflammation in the body.

•

Protein – a nutrient that’s important for the maintenance of skin integrity, providing the essential amino acids to rebuild layers as they degenerate. Collagen is one protein that is abundant in skin and is important for building structural connective tissues. Collagen supplementation has shown some promise for enhancing skin repair when your diet is lacking.

In the end, consistency in diet across the lifespan is what’s important, rather than short bursts of supplementation. Eating a diet rich in fruits and vegetables, oily fish and plants containing omega-3 and adequate protein will go a long way to maintaining healthy tissues and may help slow the signs of ageing.

Vitamin C – an important co-factor in skin growth. Fruits and vegetables are often potent RELAUNCH ISSUE

Whether you’re an elite athlete or an individual who is simply looking for solutions to combat the impact of daily life, our suite of innovative products are here to help you unlock the best version of yourself.

Get 10% off your Hyperice purchase with discount code STRONG at checkout via hyperice.com.au STRONGFITNESSMAG.COM.AU

FIT LEMON CHEESCAKE MOUSSE

NUTRITION

CARAMILK CRUNCH SLICE SERVES 15 MACROS: 160 calories | P 3.8g | C 16.9g | F 8.5g per serve

SERVES 2

Ingredients

MACROS: 162 calories | P 12.4g | C 14.3g | F 5.9g per serve

BASE

Ingredients

• 1/2 cup brown rice malt syrup

• 60g light cream cheese

• 1/2 cup natural peanut butter

• 200g vanilla Greek yoghurt

• 50g white chocolate

• 20–30g monk fruit or natural sweetener of choice

• 1–2 tbs desiccated coconut – optional

• Lemon extract

• 3.5 cups of rice crisps puffs/bubbles/brown rice crisps

• 3 Biscoff biscuits

TOPPING

Method

• 100g Caramilk chocolate or white chocolate

1. Using an electric whisk, whip together the light cream cheese, yoghurt, sweetener and lemon extract. 2. Taste. Adjust sweetness and lemon levels according to your preference. 3. Crush the Biscoff biscuits and divide evenly into the bottom of two small ramekins or dessert cups. 4. Pour the lemon mix over the top of the crushed biscuits. 5. Place in the fridge or freezer for half an hour or until you’re ready to serve. 6. Sprinkle crushed biscuits over the top to serve.

• Pinch salt

Method 1. In a large microwave-safe mixing bowl, add the brown rice malt syrup, peanut butter and white chocolate. 2. Heat for 30 seconds then combine using a spatula. Heat again for an additional 15 seconds if needed, until melted. 3. Once melted, add in the desiccated coconut. 4. Fold the rice crisps into the melted base ingredients using a spatula. 5. Pour your base mixture into a lined brownie tray, flattening the surface with your spatula. 6. Melt your topping chocolate and pour over the base mix. Tip the brownie pan from side to side to achieve a smoother top. Add a little more white choc to the top of the base ingredients to create a swirl. 7. Sprinkle a pinch of sea salt over the top and refrigerate for 30 to 60 minutes or until set. 8. Slice into squares and store in a sealed container in the fridge.

Sweet Like

Summer Desserts that taste naughty but are actually oh-so-nice? It’s a big summery yes from us! 50

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Since beginning her Instagram @Noashealthyeats a few years ago, self-confessed foodie Noa Williams has amassed no fewer than 95k loyal followers and a tonne of avid fans. Specialising in recreating people’s favourite treats in a ‘better for you’ way, the Macro Mike ambassador aims to motivate and inspire women around the world to live a healthier lifestyle. “I want my recipes to encourage balance, foodie freedom and flexibility without sacrificing taste, because healthier food doesn’t have to mean boring food,” says Williams. We asked her to share some of her favourite lowcalorie summer desserts with the SFMA clan. Please note: calories and macronutrient counts are a guide only and will depend on specific brands of products used. RELAUNCH ISSUE

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SALTED CARAMEL BALANCING SMOOTHIE SERVES 1 MACROS: 263 calories | P 21.4g | C 19.7g | F 10.8g

Ingredients • ½–1 frozen banana • 1 cup ice • 150ml water or almond milk • 1 tsp maca powder • 1 tbs of almond butter • Stevia Sweet Drops to taste or 1/2 tbs maple syrup or honey • 30g vanilla or salted caramel protein powder of choice • 1/2 tsp xanthum gum, optional for extra creaminess

Method 1. Blend all the ingredients in a high-powered blender until smooth and creamy.

RASPBERRY FRIAND BAKED OATS SERVES 1 MACROS: 370 calories | P 21.3g | C 45g | F 10.5g

Ingredients BASE

• 1/2 banana

APPLE AND CUSTARD BAKED OATS

• 1 tsp baking powder

SERVES 1

• ½ cup (40g) oats • 20g vanilla protein powder

MACROS 376 calories | P 21.1g | C 46.7g | F 9.5g

• Stevia Sweet Drops or 1 tbs maple syrup • 100ml unsweetened vanilla almond milk

Ingredients

FILLING/TOPPING

BATTER

• 1–2 tbs custard

• 40g oats

• 10g Biscoff spread

• 20g vanilla or caramel protein powder

• Handful frozen raspberries

• 1 tsp baking powder

• 1 tsp of sugar or natural sweetener

• 1/2 small banana

Method

• 80–100ml almond milk

2. Blitz the base ingredients in a blender until combined. 3. Pour the base batter into an oven-safe dish, reserving 1 tbs.

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• 2 tbs thick vanilla custard • 1/2 tbs Biscoff spread • 50g sliced apple (canned or fresh) • Cinnamon • Natural granulated sweetener or sugar

• Stevia Sweet Drops or maple syrup to taste

1. Preheat the oven to 180ºC.

FILLING/TOPPING

Method 1. Preheat your oven to 180ºC.

4. Add the Biscoff spread and 1 tbs custard into the centre of the base batter. Cover the Biscoff and custard with the reserved batter.

2. Using a blender, blitz all of the base ingredients together until smooth, adding the milk slowly until you achieve a medium-thick consistency.

5. Sprinkle the raspberries and granulated sweetener over the top.

4. Place the Biscoff spread and 1 tbs custard in the middle. Cover the Biscoff and custard with the reserved batter, and top with sliced apples, cinnamon and sweetener.

6. Bake for 20 to 25 minutes. To serve, add the remaining custard to the top.

5. Bake for 20 to 25 minutes.

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3. Place the batter in an oven-proof baking bowl, reserving 2 tbs of batter.

6. Add an extra tablespoons of custard to the top before serving.

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CHOCOLATE CHIP PROTEIN PANCAKES SERVES 2 MACROS: 317 calories | P 21.1g | C 37.2g | F 10.6g per serve

Ingredients

Method

BATTER

1. In a bowl, whisk together the flour, protein and baking powder.

• 80 g white spelt flour or plain flour • 40 g vanilla protein powder or almond meal

2. Add the maple syrup, egg, almond milk (adjust amounts to achieve a medium-thick batter) and apple cider vinegar.

• 2 tsp baking powder

3. Mix to combine. Tip: don’t overmix as this will diminish fluffiness.

• 1 egg

4. Add in the chopped chocolate and lightly fold through.

• 180 ml unsweetened almond milk

5. Heat a pan over a medium heat. Add 1 to 2 tbs of batter per pancake to the pan. Wait for bubbles to appear before flipping. Continue to cook until lightly browned.

• 1 tsp apple cider vinegar • 1 tbs sugar free maple syrup

6. Top with toppings of choice. Suggestions: coconut yoghurt, berries, grilled banana, Biscoff or nut butter, maple syrup.

�� .� �� .� ��

• 25g chopped chocolate

AUSTRALIA’S FIRST MAJOR FEMALE SPORTS, HEALTH AND FITNESS EXPO 54

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HE R RO AR

Ap Bri ril 2/ sba 3, ne 202 2

MARIKO WHYTE

AUSTRALIA’S STRONGEST WOMEN

Personal Trainer @mari_whyte

STRONG

Women toWatch

How many women do you know who can pick up a car and flip it over? Mariko Whyte, is one of them. The strength and fitness enthusiast tried her hand at a range of sports, including powerlifting and bodybuilding, before the empowering community of Strongwoman stole her heart.

WHY I LOVE THIS SPORT

MY GREATEST ACHIEVEMENT

It’s a sport of misfits; a collection of people who love yelling at their mates hitting a personal best (PB) on the weekend. Strongwoman has given me the confidence to work through problems and overcome obstacles – I’ve learnt to become a more resilient and independent woman. It’s the community that appeals to me the most. I’ve never met so many encourageing people who want to see you achieve your goals just as much as you do.

Flipping a car at the Battle of Ballarat competition in 2018. It was so exhilarating – I felt like I had finally made it in the Strongwoman world and I had proved myself. Better yet, my parents were there to witness me compete for the very first time. Lifting a 140kg Atlas Stone onto a 1.2m platform while training for the Arnold Strongman Classic 2020 was also right up there!

WHAT I’D CHANGE

Competing in the US Strongman Pro Women’s Worlds in 2017. The amount of emotional and physical strength it took to prep, cut weight, and build strength for all of those epic events was a battle. It was also the first time I had put my mind and body through so many competitions in a row. I was petrified I wouldn’t make weight, which led to a lot of self-doubt. On the day of the competition, I injured my hand in the first event and contemplated pulling out to prevent serious injury. In the end, I pushed through the pain; I reached what I thought were my limits and overcame them.

The fact Strongwoman is not a drug tested sport can make it challenging for natural athletes to be seen as equals on stage. Drugs are prevalent and can create unrealistic expectations for what’s achievable. Then again, it also makes the feeling of making it to the top as a natural athlete that much sweeter.

MY FAVOURITE MOVEMENT Atlas Stones! I love how primal it is and how badass you feel lifting a boulder! It correlates so well to everyday movements, too, such as lifting your child or groceries and carrying them in a front loaded position. You become a pro at lifting anything awkward!

It’s like athletics – but using heavy boulders and 250kg yokes. Meet the Aussie boss-babes competing in the increasingly popular sport of Strongwoman, as they lift, carry and flip absurdly heavy objects in the hope of being crowned the world’s strongest woman.

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MY GREATEST CHALLENGE

TRAINING SCHEDULE WEDNESDAY: Rest THURSDAY: Lower body FRIDAY: Upper body SATURDAY: Rest SUNDAY: Yoga or stretch My coach, Michael Smits, prescribes primary compound lifts at the start of my session: squat, deadlift, overhead press or bench press. I then move into Olympic lifts, such as snatches, overhead squats or split jerks. Overhead pressing is dominant in the sport of Strongwoman, so I’m always working on that.

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I would recommend building a good foundation of strength training before launching into Strongwoman. This will help prevent unwanted injury and prepare your body for the impact the sport has on your muscles, bones and tendons.

MY DEFINITION OF STRONG For me, being a strong woman is to be independent and resilient. It’s about overcoming battles, acknowledging your weaknesses and struggles, and being confident in your ‘why’.

MY RECOVERY I love to support my recovery with healthy meals, a solid eight hours of sleep each night, and lots of mobility work pre-training and stretching post-training. I also try to create a sense of peace within my home, allowing me to tap into my parasympathetic nervous system and re-energise for my training sessions. Listening to frequency music has helped me find balance post-training, and I try to practice gratitude every day.

MY DAY ON A PLATE

MONDAY: Lower body TUESDAY: Upper body

MY ADVICE FOR NEW ATHLETES

BREAKFAST: Smoothie with protein powder, banana, peanut butter, spinach, half a carrot, frozen blueberries, greens powder and a touch of cinnamon. Plus, protein porridge, made up of cooked rolled oats with a scoop of protein poweder, raw walnuts, frozen blueberries, sliced banana and almond or soy milk. I’ll also drizzle a bit of honey on top and a sprinkle of cinnamon. LUNCH: Stir-fry containing a mix of vegetables, onion and a protein source, such as chicken, beef or fish. I’ll drizzle this with a sauce containing soy sauce, minced garlic, ginger, corn flour and water, and serve with rice. DINNER: Pan-fried salmon with vegetables and steamed rice, with a drizzle of soy sauce. I also take Dymatize ZMA every day.

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KERRYN TAYLOR Personal Trainer @misskerryntaylor

LEIGH HOLLAND-KEEN Registered Nurse and Personal Trainer @leigh.hollandkeen // @rebuild.by.leigh

For Leigh Holland-Keen, Strongman/Strongwoman is a family affair, with both her step-dad and mum competing from the early days of the sport’s inception in Australia. Holland-Keen began training with her parents in 2009, competed in her first comp by 2010 and, since then, has travelled the world, gaining a podium finish in nearly every international competition she’s put her mind to. After having some time off to have a baby in July 2019, she jumped straight back into her training, reclaiming her NSW Strongest Woman title in 2021. WHY I LOVE THIS SPORT It’s definitely the consistent challenge that I enjoy the most. Strongwoman has so many different events to work on, so you always have something to strive for and the space to progress.

WHAT I’D CHANGE Since having a baby, I sometimes struggle to eat enough calories to ensure I recover and maintain muscle mass. Having to get those extra meals in last minute is something I don’t particularly enjoy at times, but it’s a work in progress.

MY FAVOURITE MOVEMENT I love any event that involves movement, including the yoke, farmer’s carry and loading races. I was a sprinter throughout primary and high school, so short, fast and powerful events I really enjoy.

MY GREATEST ACHIEVEMENT

TRAINING SCHEDULE My training depends on my shift work and my daughter, so it changes every week. I usually try to plan out my training load on a Sunday, with three to four strength sessions and a walk every day. Leading up to a competition, my training is very event-specific, but I will always continue to include deadlifts, squats, bench and an overhead press in my regimen. When I’m not competing, I have started including more hypertrophy blocks in my programming and I’ve noticed a big difference in my performance as a result.

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Most recently, it would be lifting the famous Scottish Dinnie Stones. At the time, only one other female had attempted them – Dr Jan Todd in 1979. It was great to show other females it could be done.

MY GREATEST CHALLENGE The last 24 months have been one giant challenge for me. The sudden loss of my mum who I shared an

incredibly close bond with was particularly hard. I understand this will sound cliché, but I used the sport of Strongwoman to help deal with those dark days – it provided routine, ensured I was socialising, and gave me a space to step away from motherhood and focus on my mental health – it was an important form of therapy.

MY ADVICE FOR NEW ATHLETES

Kerryn Taylor began training at Strong Geelong in 2016 and was hooked from the moment she competed in her first competition. Since then, Taylor has thrived on the challenge of improving her weaknesses, winning Australia’s Strongest Woman title in the under 65kg division in 2017 and placing second in Victoria’s Strongest Woman in 2017 and 2018. WHY I LOVE THIS SPORT I love the community and the opportunity to challenge myself and support other women in the sport.

WHAT I’D CHANGE When you start competing in title competitions, the training can be super hard on the body and can result in injuries, especially if you aren’t paying attention to your recovery. I’ve had a couple injuries over the years and it’s so frustrating when all you want to do is train.

MY FAVOURITE MOVEMENT Atlas Stones.

Everyone starts off as a beginner – even the most elite athletes have been in your position! Strongwoman is a very welcoming sport and you will be thoroughly supported by all the other competitors, so just give it a go.

MY DEFINITION OF STRONG Not only being physically strong, but mentally strong. It’s not just about pushing through difficult times, but also having the insight to take a step back when needed and ask for help. That’s true strength.

MY RECOVERY Regular visits to a chiropractor seem to keep me in check. When I have little niggly injuries, I will seek out a reputable sports physician and ensure I’m staying on top of prehab/ rehab. I also use food to support recovery and try to meet my protein requirements each day.

MY DAY ON A PLATE BREAKFAST: Oat shake with collagen and a banana or poached eggs on toast. LUNCH: Baked potato with tuna or chicken/steak with rice and vegetables. DINNER: Chicken, turkey or steak with a carbohydrate and vegetables.

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MY GREATEST ACHIEVEMENT Setting the yoke record for the under 72.5kg women’s division, with a 250kg carry, at the Static Monsters competition in 2017 was by far my greatest physical achievement. But my greatest achievement is myself – I am so proud of what I have achieved through Strongwoman and strength sports. My mind is stronger than ever!

MY GREATEST CHALLENGE My greatest challenge was my mind. I would watch videos of my events after competitions and I could see I hadn’t pushed myself as hard as I could have. The more I saw it, the more I realised my mind would give up way before my body. This self-awareness was a big reason I was able to turn it around and begin pushing myself to new levels.

MY ADVICE FOR NEW ATHLETES I’d encourage beginners to learn the basics of good technique from a quality coach. It’s such a fun sport that offers a unique style of training, keeps you on your toes, and is ever-evolving.

MY DEFINITION OF STRONG Being able to be vulnerable. Vulnerability takes strength and asking for help when you’re struggling takes courage. It’s all about authenticity and connection.

MY RECOVERY I support my recovery by eating well, including lots of protein with my meals and amino acids while I train. I also get regular massages and dry needling.

TRAINING SCHEDULE I train four to five days per week, including a deadlift day, squat day, bench day and overhead/Strongwoman day.

MY DAY ON A PLATE BREAKFAST: Toast. LUNCH: Chicken pasta. DINNER: Thai beef salad. and vegetables. I snack on tins of tuna throughout the day and I supplement with magnesium, vitamin C, vitamin D, zinc and EAAs.

The new ABC series STRONG WOMEN features many of these amazing athletes. To be crowned Australia’s next Strongest Woman, these heroines overcome their personal limitations, sacrifice relationships, and struggle with injuries. STRONG WOMEN is available now to bingewatch on Iview. Learn more at strongwomendocumentary.com

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When it comes to making serious changes to your health and fitness, pumping iron and chugging protein shakes are only half the battle. The real struggle is sticking to those 5am. training sessions, pushing through the pain of a heavy lift, and continuing on the path to bettering yourself for the full 365 days. Whether you’ve lost your training momentum or are starting completely from scratch, adopting the mindset tricks of professional athletes might be the secret to getting back on track, staying consistent and smashing your old personal bests – quickly. “Mindset is your mental attitude that determines how you interpret and respond to situations, while motivation refers to the desire and drive you have to perform an action or behaviour,” explains Founder of Omnipsych Clinical Psychology Services, Dr Lillian Nejad. “Essentially, your mindset determines how motivated you are to perform particular behaviours. And if you perform behaviours consistently enough, they become a habit, which are automatic behaviours that form part of your regular routine.” In other words, develop the right mindset first, and the motivation and habits will follow. One study in the Journal of Applied Sport Psychology found that a positive mindset and mental toughness are characteristics that nearly every successful athlete embodies. Having trust in the process, the ability to manage stressful situations, focus, self-belief and the desire to win were also right up there. So how can you develop the mindset of a champion? By learning from the coaches who coach them. We’ve called on some top sports psychologists and motivational mentors to teach you the real-world tactics of the elite athlete.

THINK LIKE AN ATHLETE

MODEL KASSIDY ELLIS

HOLLY HOLM PHOTO PAUL BUCETA

Take stock of your success

LEAD PHOTO DAMIEN NOBLE ANDREWS

For the world’s top athletes, focus is their secret weapon, and now you can steal their secrets. We called on some of the top experts in sports psychology to help you master your mindset like the pros. WRITTEN BY KATELYN SWALLOW

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For Dr Nejad, the first step to a positive performance mindset is to determine your ‘why’. What is the reason for doing what you do, and why is it meaningful to you? Identifying your purpose will be the catalyst for staying motivated. “Athletes need to believe that what they are undertaking is worth the pain, struggle and pressure,” she says. “The meaning that athletes attach to what they do has a major impact on how they approach it, and can ultimately be the difference between failure and success.” Next, perform an assessment of your training and nutrition history and make note of what worked and what didn’t. “It’s important for athletes to reflect on their past experiences and their own personal preferences and characteristics,” says Dr Nejad. “This will highlight the tools, skills and conditions that lead to effective training,

Get to know yourself by asking: ? W hy are you in

this situation?

? Is this the path

you want to take? ? Is this an expression

of your values? ? A re you passionate

about what you are doing? and ultimately put you in the best position to achieve your goals.” When you better understand your goals and what you need to be successful, you can put those conditions (with improvements) in place, prepare your mind and set yourself up to achieve your goals.

Focus on the present People often don’t meet their all-important goals because their mind is racing ahead to the result. It’s why you stress about getting back to your personal best deadlift, and then sleep through your morning workout because it seems so far out of reach. The solution? Mindfulness, or moving your thoughts to the present. “You can’t change anything about your mindset, motivation or habits unless you pay attention to what is going on,” explains Psychology Consultant and Author of The Elite: Think Like an Athlete Succeed Like a Champion, Dr Joann Lukins. “Mindfulness, paying attention,

concentration – call it whatever you like, but it is undoubtedly the foundation for a performance mindset and implementing small, ‘do-able’ changes that will move you towards your goal. Notice your thoughts and your actions.” If you’re still feeling too distracted by the end result to focus on the task at hand, think, “What’s important right now?” and write down the action steps. By focusing on what you can control, it makes you feel more certain and confident in your lifts and workouts. It also simplifies your major goal and makes it less daunting.

Ditch 24/7 positivity Positive self-talk is spouted in self-help books, but Dr Lukins says remaining consistently upbeat is unrealistic and not necessarily productive. Instead of forcing things to be puppies and rainbows, athletes concentrate on talking to themselves in a way that is helpful. “For example, when a global

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@rowdybec Think back to when you were at your strongest, fittest and happiest, and then ask yourself:

with

? W hat were the conditions, both

internally (in your own mind and body) and externally (in the environment) when you were successful and when you were not?

hat were the thoughts, foods, W workout times and support networks you had around you?

hat motivated you? Perhaps you W were going to the gym with a friend, tracking your food to hit particular macro targets, or rewarding yourself after completing a mini-goal, such as buying yourself a new pair of kicks.

hat helped you focus? W Be it journalling, visualisation or mindfulness techniques.

pandemic comes along and cancels your favourite swimming event, I don’t expect you to say, ‘That’s great, I’m so glad that’s happened.’ Positivity won’t resonate in this instance,” she says. Instead, reframe your thoughts by focusing on the potential for growth or self-improvement. A more helpful way to approach the previous example would be to say, “That’s disappointing, but here is my opportunity to go back to some of the functionality of my swim stroke, improve that and be better for it when events do open back up”. An effective positive self-talk tool is having a mantra: a statement, slogan or word that your mind plays on rhythmic repeat when you’re faced with a difficult task, you’re overcome with fear, or your motivation goes AWOL. Mantras are designed to focus your attention towards the end goal, and block out negative self-talk and distractions, such as pain. While research on the benefits of mantras is still in its infancy, a recent review by scientists from the Royal College of Physicians of Ireland found that mantra meditation can help reduce stress, anxiety and physiological distress – feelings that are pretty prominent halfway through a tough workout, especially after some time away from the gym. “The key with a mantra is to find something that resonates for you,”

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says Dr Lukins, who divides mantras into two types: task-specific or motivational. “An example of a task-specific mantra would be, ‘One more step, one more step’ or ‘Eye on the ball, eye on the ball’. A motivational mantra would be, ‘This will stop hurting as soon as I cross the line’ or ‘Keep going’.”

“Athletes need to believe that what they are undertaking is worth the pain, struggle and pressure.”

See it before it happens Mentally rehearsing your workout the night before can actually train your mind and body to cope – without having to lift a finger. When you make this visualisation as vivid as possible, the brain interprets those mental images as if you were actually doing them, a study published in the journal Behavioural and Brain Sciences discovered. “As the team therapist for the Philadelphia Flyers, I showed the players that by visualising themselves blocking a shot, their muscles are contracting just as if they were doing it on the ice,” says Psychotherapist Dr Steven Rosenberg. Go through the motions of successfully hitting your next big lift the night before your workout. Think about how the weight would feel on your back, how your muscles would strain and move, and the sound of your fellow gym-goers as they pound the treadmill next to you. “The more realistic you can make your visualisations, the more effective the skill will be. Try to incorporate the five senses:

sight, touch, taste, sound, smell. This is especially useful if you’re injured, because it allows you to simulate performance-related movements without placing any tension to the injured area,” says Dr Rosenberg. “Someone who has recently started working with a personal trainer and wants to learn to weight train on their own may visualise the proper lift mechanics before attempting the actual lift.”

Start small – but start The expert advice on creating a killer mindset is clear: start small and don’t try to change everything at once. “Start with one action, get it underway, be kind to yourself when it doesn’t happen or work, and then persevere,” says Dr Lukins. Educate yourself by reading widely and ensure you have plenty of support, be it joining a Facebook group or finding a training buddy with similar goals.

Lex

She’s the first female Bare Knuckle Fighting World Champion, and the epitome of what it looks like to be a strong, capable and independent woman. But behind the tattoos and tough exterior, Bec Rodriguez was fighting a much more dangerous battle outside of the ring. For three years, she was an ‘unlikely’ victim of domestic violence. This is her powerful story of survival. CONTENT WARNING: THIS ARTICLE DISCUSSES VIOLENCE AGAINST WOMEN

Growing up in Tasmania, I was a wild child. By 13, I had found the ‘wrong crowd’ and I was out of control. Fighting was my outlet – and the reason I was kicked out of school. At 19 years old, I had my first son, Zake, and I decided it was time to get my life together. When I first walked into the mixed martial arts gym (MMA), I thought I’d hit the jackpot. I was home. When I found out that I could fight people and get paid for it, I told them to sign me up. Ironically, it was through fighting that I learnt control, discipline and respect. The gym was also where I met my ex-husband. He was a fighter, too. He took me under his wing. He became my mentor and my friend. He became someone I trusted. A couple of months into the relationship and the gaslighting began. He’d start arguments and then blame me. I thought I was going crazy – did I start it? Did I do something wrong? Was I the problem? When I fell pregnant with my second son, Enson, he was happy – now he

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@actionalexa

LIVIN’ STRONG

Lex X

had complete control over me. He told me no one else would want me and that I could never leave him. Then the physical violence begun. The day he hit me in front of his coach, he was asked to leave the gym. We moved to Brisbane. By now, he had forced me to stop talking to my friends and family and I was completely isolated. I tried to fight back. I tried to leave. I even filed a domestic violence order (DVO). But he always played the guilt card: “if you were a good wife, you’d help me”. There comes a breaking point in every abusive relationship when you know you have no choice but to leave. For me, it was when he pulled out a knife and said he’d kill my children. It was Mothers’ Day 2013 when I packed a bag and left in the middle of the night. I had no big escape plan – all I knew was that I had to get out. For the next two years, I was constantly looking over my shoulder, terrified that he would turn up and make good on his promises. The sad reality is that if he hadn’t

threatened my kids, I probably wouldn’t have left and I’d most likely be dead today. People think of domestic violence victims as weak. But abuse doesn’t discriminate and it’s never your fault. Now, the gym and my training are my therapy, and setting big goals is the best tool I have to enhance my mental health. The more I’m around great people doing the things that I love to do, the more I have the strength and confidence to stay on track with my life. My advice? Own your journey. Don’t hide from it. Let it shape you, but don’t let it define you or defeat you. Use the mantra I tell myself before every fight: “You’ve got this. You’re the best. You’re unstoppable.”

If you or someone you know is experiencing family violence, phone 1800 RESPECT.

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When it comes to building a skincare routine, the choices are endless. Is toner really necessary? Do I need a moisturiser for my left elbow? Is that 12-step skincare regime actually going to work?

BEAUTY

Indeed, it’s easy to get lured into thinking that you need many different types of products to achieve flawless skin. A 2017 study by skinstore.com showed that 85 per cent of women between the ages of 16 and 75 use at least 16 skincare and makeup products every single day.

Skin

malism

The study also reported that women will spend as much on beauty products as it costs to buy a house in their lifetime. Seriously. But according to experts, piling on many different products at once might not be doing your skin much good. Think clogged pores, breakouts, irritation and a host of other skin slips. “By using too many ingredients on the skin we can strip its natural barrier and expose our skin to dehydration and hypersensitivity,” says Dermal Therapist, James Vivian (jamesvivian.co).

Troublesome skin? It’s time to strip back your routine. Put aside your essences, mists and elixirs for a hot minute and focus on this step-by-step guide to building the perfect low maintenance skincare regime, just in time for social season.

This is especially true for skin regimes that contain a long list of actives. “Overusing active ingredients can disrupt our skin’s natural barrier and further aggravate the skin, having the opposite effect of what a skincare routine is trying to achieve,” explains Vivian. Cue: skinmalism. The trend that encourages you to ditch the often complicated and expensive multi-step skincare routine in favour of a stripped back version with a higher pay-off. Not only is this a lot better for the environment (reducing waste and carbon footprints), but it’s also a lot better for your skin, too. “It’s about being discerning and selecting a handful of products that will work hard on your behalf, so you’re using fewer products,” explains Facialist and skin expert, Melanie Grant (melaniegrant.com). “A good antioxidant serum, a broad spectrum SPF and gentle exfoliating formula alone will have a great effect.”

SUMMER SKIN TIPS

WRITTEN BY KRISTINA IOANNOU

As the season changes, your skin does, too. Here are the top tips from our experts to keep skin in peachy condition during the warmer temps.

James Vivian Dermal Therapist 1.

A light face oil can make the dullest skin glow. Use in place of your moisturiser in summer, or add a drop or two into your preferred moisturiser.

2. Reach for a tinted SPF over the summer months to provide an artificial glow without damageing the skin through sun tanning. 3. Vitamin B3 AKA niacinamide works to both brighten and hydrate the skin if you’ve spent too long sun bathing.

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Melanie Grant Facialist and Skin Expert 1.

Double cleanse in the evenings to ensure the skin is free from sweat, oil, sunscreen and debris.

2. Adjust your routine to complement the weather – swap heavy cleansing oils and balms for lightweight gel and milk formulas. Replace rich occlusive night creams with lightweight, breathable gel creams or lotions. 3. Always employ an antioxidant serum such as a vitamin C to shield against free radical damage and environmental aggressors, while also enhancing sun protection and yielding a bright, healthy glow.

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SERUM For that healthy, plump glow, Vivian recommends incorporating a vitamin-rich serum into your routine once you’ve finished cleansing your face.

Getting back to

“Introduce some vitamin C during the day for its antioxidant protection and brightening abilities, vitamin A at night-time for its regenerating and age management properties, and vitamin B both morning and night for its hydrating and calming benefits,” says Vivian.

basics

This brings us to the next super-nutrient – vitamin A – which is bursting with antioxidants.

Below, you’ll find a basic blueprint for your own uncomplicated skincare regime.

“Antioxidants are skincare powerhouses and are essential for shielding the complexion from oxidative stress and free radical damage, both of which wreak havoc on cells and accelerate ageing,” says Grant.

CLEANSER

Also known as retinol, vitamin A works by stimulating and reducing the breakdown of collagen, increasing healthy skin, reducing fine lines and improving skin’s firmness.

According to Grant, a quality cleanser should be the lynchpin in your AM and PM skincare routine even if you aren’t wearing makeup. “It’s best to avoid anything that lathers too much, or that contains fragrance or other synthetic ingredients that will strip the skin’s barrier and cause irritation,” says Grant.

For dry, dehydrated skin – especially during summer – enlist the help of a good quality hyaluronic acid (HA) serum, the perfect revitalising ingredient for quenching thirsty skin. If you have oily skin that is prone to breakouts and blackheads, Ole Henriksen Find Your Balance Oil Control Cleanser ($35, sephora.com.au) is your best bet. The foaming formula contains gentle AHAs to help unclog and purify pores, without stripping skin.

Remember, the goal is to reduce the number of products you’re using, so find one (or two… or three!) serums that work best for your unique needs and alternate between them to treat different skin concerns.

SKIN TIP:

Dry and sensitive skin types will do well with a creamy, hydrating cleanser that washes away impurities without stripping skin of the good stuff. We love Happy Skincare Cloud 9 Cleansing Balm ($38.95, happyskincare. com.au), which contains hard-working, natural ingredients that cleans all traces of makeup and excess oil, sans the squeaky feeling.

As for mature skin types, Dermalogica Age Smart Skin Resurfacing Cleanser ($69, dermalogica.com.au) is a winner at imparting superior smoothness by removing dulling surface debris while encourageing skin cell turnover.

SKIN TIP: 66

One universal skincare truth exists: SPF sunscreen should be worn by everyone, every day, everywhere – and yes, that includes at home. “UVA and UVB from the sun break down collagen and elastin and cause pigment, dullness and devitalisation,” says Grant. She recommends applying a teaspoon amount of SPF to the face, neck and décolleté as the last step in your morning regime.

A little gentler, and so perfect for combination skin, is none other than Edible Beauty’s No.1 Belle Frais Cleansing Milk ($59, ediblebeautyaustralia.com) – a gentle coconut milk cleanser that sweeps away surface impurities to leave skin feeling fresh, balanced and hydrated.

For the times when skin needs a thorough clean, take things up a notch by double cleansing. Use a cleansing oil, balm or micellar water to break down make up, SPF and sebum on the surface of your skin first, then follow it with a deeper water-based cleanse.

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The best practice is to apply sunscreen 30 minutes before venturing outside to allow it to bind to your skin. Reapply every two hours of exposure and immediately after swimming or excessive sweating.

SKIN TIP:

Even if you were more of a B student in high school, you can still reap the benefits of Sunday Riley’s A+ High-Dose Retinoid Serum ($121, mecca.com. au). This bio available, non-prescription (meaning no side effects) form of vitamin A is jam-packed with botanical ingredients such as algae, white honey, cactus extract and ginger to improve the look of congested and UV- damaged skin.

We can’t get enough of Terra Tonics Cellular Hydration Botanical Hyaluronic Acid ($149, terratonics.com.au), a botanical variation of HA, which plumps fine lines and boosts barrier function, delivering more hydration that lasts four times longer than synthetic hyaluronic acid.

If you want to boost your skin to its radiant best, then add some vitamin B to your AM and PM routine. A serum like ASAP Super B Complex ($78.75, adorebeauty.com.au) is a wise choice, boasting niacinamide (vitamin B3), along with other powerful active ingredients like AHAs to improve the appearance of uneven skin tone, and assist with tissue repair.

To allow serums to fully absorb, apply and wait five minutes before moisturising. Well-formulated serums should absorb quickly and disappear into your skin. If they leave an oily or sticky residue, they’re not doing their job well.

SPF

If spots are your main concern, try Skinstitut L-Lactic Cleanser ($49. adorebeauty.com.au), a blend of lactic acid, raspberry extract, goji berry and seaweed to help exfoliate, decongest and reduce breakouts without aggravating or irritating the skin.

If you’re in the market for the gold standard in vitamin C serums, we recommend Mukti Vital C Elixir ($114.95, muktiorganics. com). It’s not only great at diminishing dark spots and preventing free radical damage, but it also lends skin a brilliant glow.

A lot of sunscreens come in a moisturising base, so if you have normal, combination or oily skin, you don’t need to moisturise and use a sunscreen

A high factor, broad-spectrum sunscreen like Bondi Sands Hydra UV Protect SPF 50+ Face Lotion ($22.95, bondisands.com.au) suits most skin types. Bonus: not only does it provide comprehensive protection, but the soothing formula also leaves skin feeling cushion-soft thanks to ethically sourced algae.

Another goodie is We Are Feel Good Inc Sensitive Sunscreen SPF 50+ ($29.95, wearefeelgoodinc.com.au), which is gentle and fragrance-free to protect sensitive skin.

Finally, if you want to protect against sunspots, wrinkles and sagging skin Mesoestetic Mesoprotech Light Water Anti-Ageing Veil ($89, skincareedit.com) is a complexion-perfecting superstar thanks to its collagen-boosting, skinshielding powers.

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MOISTURISER No minimalist skin routine is complete without a moisturiser – be it oil, cream, lotion, balm or gel. “If you’re looking to limit the number of products in your regime, finding an active cream rich in antioxidants, vitamins and amino acids will yield great benefits,” says Grant.

Got oily skin? There’s a fine line between a dewy just-left-hot-yoga glow and seeing your own reflection in the middle of your forehead. For a dose of mattifying moisture, Grown Alchemist’s Matte Balancing Moisturiser ($65, grownalchemist.com/ au) will leave skin plump and healthy (not greasy or congested).

As for combination skin, finding a moisturiser can often make you feel like Goldilocks. Your skin’s not exactly dry, not oily, but somewhere in the middle. We suggest opting for a not-too-light-but-not-too-heavy formula – like Kiehl’s Ultra Facial Moisturizer ($46, kiehls.com.au) – that’ll leave your skin feeling hydrated, minus the oil slick down your T-zone. For ageing concerns such as fine lines or skin discolouration, mix a few drops of a brightening moisturising oil, such as Biologi’s Br Organic Rosehip Oil ($28, biologi.com.au), with a hydrating cream – we love IT Cosmetics Confidence In A Cream ($75, sephora.com.au). This potent combo will supercharge hydration and support healthy cell turnover.

SKIN TIP:

If skin feels more parched than the Sahara Desert, consider adding Weleda’s 24H Hydrating Facial Cream ($27.95, weleda.com.au) to your beauty routine. It uses an extract of prickly pear cactus in a light, no-shine formula to hydrate for up to 24 hours. Impressive.

An easy win when it comes to simplifying a routine is not worrying about eye cream, as your moisturiser can be taken right up around the eye area.

EXFOLIANT If you think sloughing is a step you can skip, think again. Regular exfoliation is an integral part of clearing up any skin misgivings — and your breakouts, dullness and dark spots, too.

MASK Don’t look past Medik8 Pore Refining Scrub ($59, medik8.com.au), which is a creamy, dual-action facial scrub that uses both chemical and physical exfoliants to dissolve deep-seated impurities and oil, tightening pores and refining skin texture.

“Adding a suitable exfoliant will improve skin texture, allow for an increased penetration of other skincare products and improve the look of the skin generally,” says Vivian.

Though not essential, face masks can prove to be the ultimate skin pickme-up, especially when your skin is begging for some TLC. “Use once or twice per week and look out for a mask that suits your specific skin concern, such as dryness, congestion, brightening and soothing,” suggests Vivian.

If you’re after the smooth, glassy skin-effect, you’re going to have to get some chemicals involved (the good kind). Alpha- and beta-hydroxy acids — such as lactic, glycolic, mandelic and salicylic — are your most powerful weapons against dullness, clogged pores and uneven texture. These chemical compounds, also found in chemical peels, work their magic through a process called chemical exfoliation, which swipes away dead skin and encourages new cell turnover, producing fresher, clearer skin over time.

SKIN TIP:

If you have sensitive skin, always perform a patch test for compatibility before using any new exfoliation products — especially exfoliating acids. When in doubt, consult a professional skin therapist to find the right treatment for your unique skin type.

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For anyone dealing with congestion (most of us) or pigmentation, check out Alya Skin’s Australian Pink Perfect Clay Mask ($89.90, alyaskin.com.au), which contains a soothing blend of vitamin E, aloe vera, witch hazel and kaolin clay to decongest and brighten skin.

Sensitive skin types can benefit from ingredients such as oatmeal, aloe vera, chamomile and sweet almond oil. We recommend reaching for endota Spa Sensitive Oatmeal Relief Mask ($60, endotaspa.com.au), which helps soothe, hydrate and reduce inflammation, stat.

For a super dose of hydration, Glow Recipe’s Watermelon Glow Sleep Mask ($31, mecca.com.au) helps to prevent water loss while you sleep by sealing in moisture, so you can awake to bouncy, pillow-soft skin and a brighter, smoother and more radiant complexion.

It seems that no bathroom #shelfie is complete without a candy-coloured Foreo Luna 3 Cleansing Brush ($299, sephora. com.au). Though the price tag is steep, it gives you an oh-so-gentle exfoliation and smoother base, courtesy of its ultra-soft silicone touchpoints.

For something a little lighter yet highly effective, try Josh Rosebrook Active Enzyme Exfoliator ($66, nourishedlife.com.au). A combination of fruit, honey, herbal enzymes and gentle acids whisks away dead skin cells, while finely ground walnut shells reveal new skin and help stimulate collagen products.

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As for oily skin, Glamglow’s Supermud Clearing Treatment ($85, mecca.com.au) uses charcoal, kaolin clay and a unique blend of six different acids to dissolve debris build-up in the pores and sap up excess sebum.

Needing something a little more supercharged? Elizabeth Arden Superstart Probiotic Boost Skin Renewal Biocellulose Mask ($85, adorebeauty.com.au) is packed with probiotics to restore the skin’s natural balance and leave you with a glowing, luminous look. Perfect for skin prep before your next event (win, win!).

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@move_like_a_gymnast

WE TRIED IT

Our Favourite STRONG MOMENT

Flippin’

NormaTec Compression Boots

Over Failure WRITTEN BY KATELYN SWALLOW

They look like something out of the Space Age, but can compression boots really supercharge your recovery? SFMA Editor Katelyn Swallow decided to find out.

WHO TRIED IT: Katelyn Swallow, Editor-in-Chief

WHAT IS IT:

HOW IT WORKS:

Compression boots are like a home-based massage on steroids. Coming with a bunch of different settings that you can personalise according to your recovery needs, the boots use pressurised air to create a restorative massage experience that mimics the natural muscle pump of your legs, helping your heart to circulate blood around your body. The result? Less Delayed Onset Muscle Soreness (DOMS) and quicker recovery between workouts. “The NormaTec PRO 2.0 Leg System is used by elite athletes globally both before and after workouts or games,” says Hyperice’s Australian Director, Mark Ogden. ‘However, anyone who is moving their body at the gym or in their general day-to-day life will see a huge benefit from using NormaTec.’

You essentially set yourself up on the floor or couch, pull on the boots, choose your massage setting and then let them do their thing. You’ll feel pulsating pressure up and down your legs. Ogden suggests using them for 20 to 30 minutes straight after your workout, to boost recovery. But I also used them 20 minutes before my session to help warm up my legs.

COST: Let’s just say, they aren’t cheap. The PRO version, beloved by athletes and professional recovery centres, will set you back $1,999.95. The NormaTec 2.0 Leg System is closer to $1,699.95. Both are available for order on the Hyperice website (hyperice.com.au).

PROS Q uick and easy to use. You literally

press a button, chuck on some Netflix, relax and enjoy. Better recovery means you can lift

heavier and with more intensity each training session. Plus, let’s face it, DOMS suck. Anything we can do reduce that pain in a pro! It feels good. A massage from the

boots is definitely more fun than a foam roller.

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K eeping them clean – especially if you aren’t showering between gym and boot use (I hate to admit that this was me) or you are sharing the boots with others, you’ll need to give them a quick wipe down after every use. Cost – let’s face it, they aren’t cheap.

Convenience. You can literally store

the boots in any cupboard or spare room, and use at your leisure.

After giving birth to her first child, Ally Walker suffered from a rare auto-immune disease called Transverse Myelitis (TM) in 2015. Usually resulting from an infection or inflammatory response, the condition causes severe swelling to the spinal cord, leaving its unwitting sufferers with nerve pain, full body weakness and, eventually, paralysis.

health – albeit with the psychological scars of any near-death trauma.

“By the time I got to hospital, the burning pain had caused my bladder to stop working and I lost all feeling into my legs and was unable to stand,” recalls Walker.

For many, it would have been enough for them to pull up stumps. For Walker, losing her job was the catalyst she needed to restart her business, Flipping Fit (movelikeagymnast.org), and reignite her passion for helping others. As an Advanced Silver Gymnastic Coach and having represented Australia in Sports Aerobics at the 2005 World Championships, Walker knows better than most how gymnastics can change the way people feel about their body and health. Flipping Fit was a way for her to channel this love and experience into a series of online classes teaching others to ‘move like a gymnast’.

“I had no idea what was wrong with me – just one week before I was in the gym demonstrating somersaults!”

“ Personally, I noticed a huge difference in both my recovery and my ability to enter workouts warm and ready to go by using the boots. I’d highly recommend them to any woman wanting to get the most out of their training.”

Got something you want us to try? Tag us on Insta @strongfitnessmag_au 70

CONS

A gymnast for over 35 years, Ally Walker is used to backflipping and somersaulting her way across gym floors. But this all changed the day the 46-year-old found herself paralysed from the chest down.

Kat elyn

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After two weeks, Walker rolled out of the doors of the hospital in a wheelchair with no guarantee of recovery. Two-thirds of people with TM will remain paralysed or with some sort of permanent disability. Fortunately, Walker is one of the lucky ones. After five years of painstaking rehabilitation, she returned to full

“Due to my sickness, I lost my ability to be a mother, I lost my job and I lost my business,” says Walker. “When I finally did return to paid employment in 2020, COVID-19 hit and I was made redundant.”

“The classes are aimed at any adult who wants to live their best life with gymnastic movement. We have the most friendly and fun community of people who come from all walks of life,” says Walker. “Gymnastics has a range of health benefits for both young and old. What’s more, you’re constantly faced with challenges as part of the sport – you need to push through fears and doubts, which in turn builds mental strength and resilience.” With her online classes flourishing and faceto-face adult classes for Melbourne residents on the horizon, Walker’s top piece of advice for those doing it tough is simple: keep going. “Make health your priority and everything else will take care of itself,” she says. “Get the support that you need to function in a healthy manner – whether that be family, friends or other – and just start. It’s never too late!” STRONGFITNESSMAG.COM.AU

PRODUCTS

We Love Our favourite finds from the world of health and fitness.

While we love a fruity summer cocktail as much as the next gal, there is such thing as too much of a good time. Whether you are ready to hit your New Year health goals, are carrying a bundle of joy or just want to drink less, mocktails can be your saviour. The problem? They often contain a mountain of sugar. Enter Lakanto’s Golden Malt Flavoured Syrup – it gives you all the sweetness needed for you next non-alcoholic punch, without any of the health side-effects. Top tip: take a look at the Lakanto website for a bunch of low-sugar mocktail ideas. Lakanto No Added Sugar Golden Malt Flavoured Syrup 300ml, $9.00 lakanto.com.au

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Looking for a way to say goodbye to delayed onset muscle soreness (DOMS)? Then Hyperice’s new Hypervolt 2 Pro is for you. Its strongest percussion device to date, this massage gun provides deep-penetrating relief to stiff muscles, so you can train harder and recover faster. You can also create a bespoke experience designed specifically for your body, with five different speed levels and guided routines via the Hyperice app. Hyperice Hypervolt 2 Pro, $629.95 hyperice.com.au

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We’ve found a good one to put on your 2022 must-read list. Featuring over 70 mouth-watering and healthy recipes, Tweed Real Food contains a story with each of its delicious meals and a heart-wrenching look into the reality of Aussie faming. You’ll never take your dinner for granted again! Highly recommend. Tweed Real Food, $42.95 tweedrealfood.com

Have your bread and eat it too, thanks to Herman Brot’s Complete Protein Bread. Made from sprouted seeds and a mix of pea and hemp protein, this bread uses non-soy-based complete proteins to help provide a better balance of amino acids than those found in your supermarket’s standard wheat bread. Low GI and an excellent source of iron, it’s enriched with a blend of plant-based enzymes and sprouted seeds to ensure it’s easy on your digestive system. Tracking macros? It also boasts 33.1g of protein per 100g, and just 7g of carbs – we can smell the avocado on toast already! Herman Brot’s Complete Protein Bread, $7 hermanbrot.com.au

It’s like your average magnesium – but better. This potent recovery powder is formulated with three select forms of bioavailable magnesium to help with absorption and providing multiaction support for neuromuscular function and recovery. From muscle health and reducing cramps, to getting a good night’s shut-eye, it does it all. Editor tested – we love! Pillar Performance Triple Magnesium Powder, $34.99 pillarperformance.com.au

Packed with fruit and vegetables, this isn’t a juice cleanse – it’s a lifestyle. We love that each beverage is developed with an in-house nutritionist to target specific health objectives such as immunity, liver support and energy. Plus, they’re designed as a snack, not a meal replacement. The juices are all-natural, full of fresh, quality ingredients and sans any hidden nasties. Shop online and they’ll deliver straight to your door. Juiced Life, $5.95 juicedlife.com.au

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PHOTO CREDIT: LAURI JEAN PHOTOS

LAST WORD

Cayla George Athlete and Under Armour Ambassador caylaageorge.com // underarmour.com

M Y CA REER HI G H LI G H T My dual Olympian status! Being selected for one Olympics was an overwhelming thought, but to be a dual Olympian with aspirations to be a triple is beyond my wildest dreams.

O N TH E IM P O RTA N C E O F H E A LTH Staying fit, healthy and the best version of myself is important because when I know I’ve put in the work, I play my best basketball. This enables me to be selected in the Opals program consistently and creates opportunities for better contracts. Off the court, I have four dogs (two Huskies and two Mini Dachshunds) who help manage my routine. When I’m not shooting hoops, you can find me keeping active at the dog park, a swimming hole somewhere off the grid or at the beach.

W H Y I C H O O SE U N D ER A RM O U R I officially became a part of the Under Armour family in June 2020. The brand represents strength and focus, which is what I’m all about both on and off the court.

M Y FAVO U RITE U N D ER A RM O U R PIEC E I absolutely love Under Armour underwear! I wear it every single day and anytime I’m in store, I walk out with a new pair of undies. I also enjoy the Under Armour Meridian leggings in any length – I have all colours. I live in them.

M Y G RE ATEST C H A LLEN G E My greatest challenge is ensuring I don’t let other people determine my self-worth; to not let an article

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or a comment in the media allow me to feel like I’m not worthy of everything I have worked so hard for my entire life. As much as I feel I have improved in that area, it’s still something that can consume me if I allow it. The battle of the mind is something I work on almost every day.

TR A IN LIK E M E As we are in season with the Women’s National Basketball League (WNBL) Melbourne Boomers, my training involves four to five court sessions, three weight training sessions in the gym and one to two games per week. On my days off, I usually go to a Reformer Pilates class. .

M Y DAY ON A PL ATE Breakfast – Oats. Post-training – Protein shake, fruit, lollies on occasion. Lunch – Avocado, salad and lentil kofta wrap. Snack – Almonds, fruit, peppermint tea. Dinner – Veggie plate with a vegan protein. On game day eve, I’ll have the same as above, but I’ll have a carb-loaded pasta dish, usually ravioli or gnocchi, for dinner. On recovery days, I’ll fast until lunch or dinner.

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Professional basketballer and Australian Opal, Cayla George has played in some of the world’s most competitive leagues – from the EuroCup to the WNBA in the US, with a handful of championships along the way. A 96 per cent vegan and dual Olympian, she says her success comes down to consistency, performance nutrition and the right mindset.

M Y N U TRITI O N PHILO SO PH Y I truly believe you need to find what works for you and your body type. If your body is the tool you use to complete your job, it becomes even more important to improve its performance. I’ve followed a 96 per cent plant-based diet since after the 2016 Rio Olympics. Occasionally, I’ll eat a cheese platter or a bag of Twirl Bites (and my stomach lets me know about it), but I haven’t eaten meat for over five years. Taking dairy out of my diet has been a game-changer for me!

M Y H ERO My mum! Right now, I’m also feeling super inspired by my older sister, Ebony. She has just had her fourth baby in seven years and is the best mum! All the hard work that goes into her day, with sometimes next to no sleep, inspires me to be better.

O N W H AT ’S N E X T I’ll complete the WNBL season with the Melbourne Boomers, and then there’s the 2022 World Cup in Sydney in September and I have my sights set on the 2024 Paris Olympic Games. RELAUNCH ISSUE

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